Strength (wk 5)
a) Back Squat – 5×2 @ 87%+ 2 ME @ 80% (7+ reps – slightly heavier than last wk)
b) BB Bicep Curls – 5×10 (slow eccentric)
—Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
10 GI Janes
15/11 Cal Assault Bike
20 Hang DB Snatch 45/30# (2 DB’s)
WOD Notes: Goal is 4+ rds. Use a bar above your reach if you can do a strict pu. Each segment should take around 1 minute each. I’d recommend swinging the DB’s outside your legs for the hang snatches. These should be done in 1-3 sets max. AT HOME VERSION = 10 Burpees + 10 Bent-over rows / Run in place for 1 minute / 20 Hang DB Snatches.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)