Strength
a) Back Squat – 5×6 (3 sec eccentric) @ 75%+ (similar to last wk)
b) Straight Arm Lat Pulldown – 5×10 (control eccentric)
—Superset a/b every 3:30
Conditioning
18 Min AMRAP w/ Partner (interval style)
10/9 Cal Assault Bike
10 Box Jump Overs 24/20″
10 Hang DB Snatches (2) 50/35# DB’s
WOD Notes: Goal is to get 6 rounds each (avg 1:30/rd). Partner A does one full round while Partner B rests. You need to go FAST on the bike! You will use (2) DB’s for the Hang snatches and swing them outside your legs.
Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Sets
b) DB Skull Crushers – 5×10 Heavy