Strength
a) Front Rack Lunges – 5×8 (build – last 2 sets should feel heavy)
b) DB Incline Bench Press – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 sec
—Superset a/b/c every 4 minutes
Conditioning
18 Min AMRAP
20/16 Cal Row
10 DB Snatches (alternating) 90/60#
5 (3 Burpees + 1 Pull-over)
WOD Notes: Goal is 5+ rds. DB snatches should feel heavier than normal (about 10# more than usual weights). Pull-over sub = 2 T2B.
Assistance
a) Straight Arm Pulldown (pulley) – 4×10
b) Hip Adduction (rower seat) – 3×10 each leg