Strength
a) Deadlift – Find a heavy 3RM, 2RM, 1RM (focus on 1RM the most)
b) DB Bench Press – 1×20, 1×15, 1×10, 2×5-8 Reps
—20 Min Clock to finish both a/b
Conditioning
16 RFT w/ a Partner
8 Double DB Hang Snatches 50/35#’s
10/8 Cal Assault Bike
WOD Notes: Each round should take no more than 1:15 so scale cals if necessary! It should be around a 60 sec on / 60 sec off work to rest ratio. You will do 1 full round while Partner B rests (8 rounds each). Reset monitor each round! You should be able to do 8 unbroken but feel challenging after the 4th-5th round.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock (rest 1 min) : 6 Sets
b) Barbell Skull Crushers – 4×10 (heavy)