Strength
Every 2:30 x 5 sets
a) Front Rack Lunges: 6 reps (should be heavier than last wk)
b) DB Shoulder Press: 8-10 reps (both arms at same time)
Conditioning
12 Min Running Clock – 3 Rounds
30 Wall Balls 30/20# to 10/9ft
20 DB Hang Snatches (alternating) 60/40#
***Max Cal Assault bike in remaining time***
WOD Notes: You should have 3+ minutes on the bike! WB should be done in 1-3 sets every rd with little rest in between. Snatches either unbroken or 2 sets each rd.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
