Strength
a) Back Squat – Work up to a heavy single, then 1 set max reps @ 70%
b) DB Bent-over Rows – 4×10 (each arm)
—Shoot for 10-15 reps on max reps set. Try to do 5-10# more than last wk.
Conditioning
10 RFT
4 Power Snatches 135/95# (RX+ = 155/105#)
8 Burpees
12/10 Cal Row
WOD Notes: Goal is sub 20. PS = 65% (quick singles). You don’t have to jump on the burpees. Make your transitions fast on the rower!
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
