Strength
a) Back Squat – 5×5 @ 80%
b) Reverse Flies – 4×15
—Superset a/b
Conditioning (14 min cap)
For Time
50/40 Cal Row
10 Power Snatches @ 75% of PS
20 Burpee Muscle-ups
10 Power Snatches @ 75% of PS
50/40 Cal Row
WOD Notes: This is a coaches WOD! Putting your guesses in on my desk! PS weight should feel challenging to where you do singles the entire time & focus on your setup. BMU scale = 25 GI Janes or 25 Burpees + 25 Ring Rows. You may do Bar or Ring for the MU.
Assistance
a) Banded Plank – 10 sets: 30 on / 30 off
b) Banded Dball March – 3×60 sec
