Strength
a) Back Squat – 5×4 (3 Sec tempo + Pause) @ 75-80%+
b) DB Pull-over (2 DB’s) – 5×10
—Superset a/b every 3:30. Use similar weight to last wk for part (a). The (2) DB’s should be similar when you add them up to the (1) you normally use.
Conditioning
For Time
9/15/21 Power Snatches 115/75#
75/100/125 Double Unders
20/30/40 (16/24/32) Cal Assault Bike
WOD Notes: Goal is 14-19 minutes. PS = 55% of PS snatch (light to where you can touch n go 3-5 reps at a time). DU sub = 1/2 DU by rd, 125/175/225 singles by rd, or 2x feet on versa.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Bicep Curls (heavy) + 60ft Gun Walk (lighter DB)