Strength
a) Front Rack Lunges – 12/10/8/8/6 (5 Sets – heavy across all sets) – Final week
b) DB Bent-over Rows – 4×12 (each arm – pause each rep)
—Superset a/b every 3:30.
Conditioning
15 Min AMRAP
12 Snatches (Muscle RD: 1-2, Power RD 3-4)
400m Run
***Max Tire Flips in the remaining time after you finish the 4 rds.
WOD Notes: Goal is to finish the WOD in 11-13 minutes. You may partner up with someone on a tire if necessary. Run sub = 225ft Versa Climber or 1000m bike. BB: 95/65#, 135/95#, RX+ = 115/75#, 145/100#).
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 12 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)