Strength
a) Back Squat – 1×15, 1×10, 1×5, 1×3, 1×1
b) DB Pull-over – 5×10
—Superset a/b every 3:30. Shoot for 65/70/80/85/90% for the squats.
Conditioning
12 Min AMRAP
10 T2B
8 DB Hang Snatches (2) 50/35#
10 Box Jump Overs 30/24″
WOD Notes: Goal is 7+ rds. T2B sub = T2R or incline bench leg raises. You should be able to go unbroken on the DB Hang Snatches & feel somewhat challenging.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off (start really heavy – decrease each set)
b) One Arm Row (pulley) – 4×10 (each arm – pause & slow eccentric)