Strength
Every 2:30 x 5 Sets
a) Deadlift: 2 Reps @ 80+% (heavier than last wk)
b) DB Bench Press: 8-10 Reps (3 sec tempo down + Pause)
Conditioning
20 Min AMRAP – “Heavy Backwards Double 18.1”
28/24 Cal Row
20 One Arm Hang Clean n Jerk 60/40# (RX+ = 70/45#)
16 T2B
WOD Notes: You can do 5 in a row with one arm before switching. T2B sub = 10-12 t2b or 20 weighted sit-ups. Goal is 4-5 rds.
Assistance
20 Hollow Hold + 20 Sec Hollow Rock: 6 sets
