Strength
a) Box Squats – 5×3 @ 85%+ (heavier than last WK), 1XME @ 70% (8-12+)
b) DB Bent-over Rows (one arm) – 5×8 (each arm)
—Superset a/b every 3:30. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.
Conditioning
5 RFT
10 Burpee Box Jump Overs 24/20″
12 DB Hang Snatches (2 arm) 50/35#’s
WOD Notes: Goal is 9-13 minutes. No step-ups allowed w/o Dr. Note. Use a lower box or stack bumpers so that you can still jump. WOD is shorter on purpose bc of the heat & so you can focus on the strength and take more time if needed. Don’t skip the back off set.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies – 4×15