Strength
a) Deadlift – 8×2 @ 70-90% (heavier than last wk)
—Lower 1st Rep down under control
b) DB Bench Press – 5×8 (heavy)
—Superset a/b
Conditioning
4 Rounds For Time
9 Power Snatch 145/100#
15 T2B
21/18 Cal Row
WOD Notes: TD = 11-16 min. PS = 70% (quick singles). T2B Scale = 8-12 reps (if you have trouble linking) or 15 toe to ring.
Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 80/50# (heavier than last wk)
