Strength
a) Deadlift – 5×5 @ 75-80%
b) Hollow Rocks – 5×30-60 sec
—Superset a/b
Conditioning
12 Min AMRAP
20/15 Cal Ski
16 DB Snatches (alternating) 70/45#
75 Double Unders
WOD Notes: Goal is to get into 4th round. DB Snatches (RX+ = 80/50#) should feel light to where you can muscle snatch them. DU scale = 30-40 DU or 150 singles.
Assistance
Seated Banded Leg Curls – 4×25 or GHR – 4×10-15
