Strength
a) Front Squat – 18 Min to Find a Heavy Single, 1x ME @ 70% (8+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—If you feel strong, go for a PR! Superset with part (b) as needed.
Conditioning
5 RFT
12 DB Hang Snatches 50/35# DB’s (2 arm)
60 Double Unders
15/12 Cal Bike
WOD Notes: Goal is 13-17 minutes. Swing the Db’s outside your legs & use hips. DU sub = 100 singles, 60 JJ’s, or 120ft versa climber.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15