Strength
a) Deadlift (no touch n go) – 5×5 + 10 Shrugs after 5th rep each set @ 70-80%
b) DB Lateral Raises – 5×10 (slow eccentric)
—Superset a/b every 3:30. You may dip/drive with legs for the shrugs if you want.
Conditioning
10 Min AMRAP Ladder
4/4 Cal Assault Bike
2 (DB Snatch + Hang DB Snatch) 60/40# (RX+ = 70/50#)
8/7 Cal Assault Bike
4 (DB Snatch + Hang DB Snatch) 60/40#
12/10 Cal Assault Bike
6 (DB Snatch + Hang DB Snatch) 60/40#
***Continue Pattern for 10 Minutes. Score = total reps, count each DB complex as 1 rep.
WOD Notes: Goal is to get to the round of (24/19 cals) / 12 DB snatches. Reset your bike monitors each rd. Try to get in some of the assistance work with the left over time at the end of class.
Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×12 —Work w/ partner (1:1 – work/rest)