Strength
a) Deadlift – 5×3 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 4×10 (normal tempo)
c) Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
12 Wall Walks
20 Dball Over Shoulder 150/115#
WOD Notes: Goal is 3+ Rounds (get into the 4th round of row & maybe WW). The entire WOD, one person works at a time. Try to push the pace on the row (90% effort). WW sub = 10 shoulder taps/WW or 3 burpees/WW. DBall or bag should be heavy!
“Carve Your Pumpkin” – Week #3: Day #3
BB Hip Thrusts – 5×8 @ 80%+ of Back Squat
Assistance
a) GHD Sit-ups – 5×20 — rest 45 sec between
b) Face Pulls (pulley) – 4×12 (pause each rep)