Strength
Every 2:30 x 5 Sets
a) Deadlift – 6 Reps @ 70% (3 sec negative – heavier than last wk)
b) DB Bench Press – 6-8 Reps (3 sec negative)
Conditioning
15 Min Clock – 5 Rounds For Time
10 Burpee Box Jumps 24/20″
20 Russian KB Swings 88/70#
*Max Cal Row in remaining time
WOD Notes: The couplet should take 9-12 minutes, so you should have a few minutes on the rower at the end. Goal is to go unbroken on swings each round and use hips only (no arms). Use a hinging technique instead of squat. Record time & # of cals on the rower.
