Strength
a) Deadlift (3″ rise) – 5×4 @ 77% + 1 ME Set @ 72% (8+ reps)
b) DB Bench Press (DB Touching) – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. DB should be touching so will be less ROM & will hit triceps more.
Conditioning
15 Min AMRAP
10 (Burpee + 2 DB Snatches) 50/35# (RX+ = 60/40#)
20 T2B
70 Double Unders
WOD Notes: Goal is 4+ rds. You will use 1 DB, where you will drop down into burpee with one hand on DB, bring your feet up then do 1 DB snatch each arm. I’d recommend swinging DB through your legs. T2B sub = T2R, v-ups/sit-ups or you can do a mix of T2B/V-ups. DU sub = 35 du, 130 singles, or 140ft versa.
Assistance
a) DB Reverse Flies – 4×15
b) Banded Lat Pulldown (arms straight) – 4×20