Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 75%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. Go for a PR if you feel strong! 18 Min Clock to get this work done!
Conditioning
10 Min AMRAP
8 Hang Snatches (2 DB’s) 50/35#
8 T2B
8 Box Jump Overs 30/24″
WOD Notes: Goal is 7+ rds. Use 2 DB’s for the Hang Snatches and swing them outside your legs. T2B sub = T2R, knee raises, or v-ups. BJO should be higher than normal. Please no step-ups! Use a lower box or stack plates & jump!
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (incline bench) – 4×15 (pause)