Strength
a) Deadlift (3″ deficit) – 5×5 @ 70%
b) DB Seated Shoulder Press – 5×8 (2 arms at same time)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.
Conditioning
12 Min Clock – 3 Rounds
30/23 Cal Row
20 DB Snatches (alternating) 70/50#
***Max Wall Balls in remaining time 20/14# to 10ft
WOD Notes: Goal is to have 2+ min to get as many WB. DB Snatches should be done in 1-2 sets max & you can muscle snatch them. You should alternate every rep & have both heads hit the floor.
Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavy)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 4 Sets