Strength – “Week 4”
a) Front Rack Lunges (3″ Deficit) – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×10 each arm (pause each rep)
—Superset a/b every 3:30. Stand on a 45# bumper or stack of mats (3-4 of them).
Conditioning
14 Min AMRAP
12 T2B
10 DB Snatches (alternating) 70/50# (RX+ = 80/55#)
8 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is 6+ Rds. T2B sub = T2R, knee raises, lying leg raises. DB Snatches should be unbroken each round & feel challenging after a few rounds, but you should still be able to muscle snatch them. No step-ups allowed, so use a lower box & jump if necessary unless you physically can’t jump.
Assistance
a) Weighted Plank – 1:30/1:00/5x:30 (rest is the same amount of work time)
b) Face Pulls (pulley) – 4×15 (pause each rep)