Strength
a) Back Squat – 5×3 (pause each rep) @ 80%
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—Superset a/b every 4 minutes.
Conditioning
12 Min AMRAP Ladder
2 Hang Snatches 95/65# (RX+ = 115/75#)
2 Thrusters 95/65# (RX+ = 115/75#)
4 Hang Snatches 95/65#
4 Thrusters 95/65#
6 Hang Snatches 95/65#
6 Thrusters 95/65#
***10/9 Cal Ski to start each round. Continue with the pattern until 12 minutes is up.
WOD Notes: Goal is to get to the 7th round (14/14). Barbell weight should be light to where you can go unbroken until the round of 10ish. You can drop the bar in between movements or move hands in quickly as you transition into the Thrusters without dropping the bar (which is sketchy). Reset monitors after each round.
Assistance
a) L-Sit/Tuck (parallettes) – 6×30 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 5×10