Strength
a) Back Squat – 5×5 (3 Sec eccentric) @ 75%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30
Conditioning
18 Min AMRAP w/ Partner (interval style)
8 Heavy DB Snatches 90/60#
10 T2B (RX+ = 12)
12/10 Cal Assault Bike
WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR.
Assistance
a) 20 Sec Hollow Rocks + 20 Sec Hollow Hold – 6 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy)