Strength
a) Reverse Deficit (3″) Lunges – 5×8 (build to a heavy set)
b) DB Pullover – 5×8 (heavy – control eccentric)
—Superset a/b every 3 minutes.
Conditioning
8 Min AMRAP Ladder
2 Hang Power Snatches 115/75# (RX+ = 135/95#)
1 Lap Sandbag/Dball Carry + 2 Squats 150/100#
4 Hang Power Snatches 115/75#
2 Laps Sandbag/Dball Carry + 4 Squats 150/100#
6 Hang Power Snatches 115/75#
3 Laps Sandbag/Dball Carry + 6 Squats 150/100#
***Continue pattern for the remaining 8 minutes
—Rest 1 minute then:
3 Min AMRAP of Double Unders
WOD Notes: Goal is to get to the round of 12/6/12 squats. HPS = 65% (should be able to go unbroken through the round of 8). The carry is on the shoulder (behind head is ideal position). 1 Lap = 6 mats. If you don’t have DU, this is a good time to practice them or you can do an AMRAP of singles or Versa climber. Try to be quick with your transitions!
Assistance
a) Weighted Plank: 12 Sets: 20 Sec on / 20 Sec off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)