Strength
a) Bench Press – 10/8/6/4/2 (Heavy for each set. Start around 70% for 10 reps)
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b on rds 1/3/5. Interval is every 3:30. Try to go HEAVY by the last set of FC & use a farmers handle if necessary with straps!
Conditioning
20 Min AMRAP w/ Partner
400m Run
30 Double Dutch Burpees
20 Power Snatches (M: 135/145/155/165#, F: 95/100/105/110#)
WOD Notes: Goal is 4 rounds. You will run & burpee together at the same time (15 burpees each). Only one person works at a time for snatches. First round of snatches should feel light!
Assistance
a) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) Rope Pulley Tricep Pushdowns – 4×12 (heavy)