Strength
Every 3:30 x 5 Sets
a) Deadlift – 5 Reps @ 77-80%
b) DB Bench Press – 8 Reps (5 sec eccentric)
c) One Arm High Pulls – 8 (each arm)
Conditioning
12 Min Clock – 5 Rounds
6 Clean n Jerk 185/125#
12 T2B
*Max Cals on the Rower in remaining time
WOD Notes: Record time for the couplet & # of cals on the rower. You should be able to have at least 3 min to row at the end. T2B sub = toe through rings, lying leg raises against rig, or knee ups. CnJ weight = 60%.
Assistance
30 Sec Hollow Rock + 15 Sec Hollow Hold – 8 sets
—rest 30-45 sec between
