Strength
a) Bench Press – Work up to a heavy single, 2xME @ 75% (8+ Reps)
b) Glute Ham Raises – 5×8 or Hamstring Sliders 5×12
—18 Min Clock to get this work done. Find a new PR if you feel strong (no board). Superset a/b as needed.
Conditioning
1 Min AMRAP x 16 Rounds w/ Partner (interval) For Max Bike Cals
ODD RD = 8 Double DB Snatches 50/35#
EVEN RD = 8 Double DB Cleans 70/50#
***Max Cal Bike
WOD Notes: The work:rest ratio is 1:1 (1 min on /1 min off). Your score is total cals between you & your partner, so don’t reset your monitor. Alternate between snatches / cleans each rd. They should be unbroken, but should feel heavy for the 8 Reps. You both will do 8 rounds. Only (1) head has to hit the floor.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Skull Crushers – 4×12 (heavy)