Strength
a) Deadlift – 10/8/6/4/2 – Start @ 70% for 10 & add a little weight each set.
b) Bench Press (use 3″ board) – 5×2 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
—22 Min to get this work done (make warm-up quick, but get shoulders warm). Partner up with someone to save time on clean-up. No touch n go for part (a).
Conditioning
15 Min AMRAP w/ Partner
60/50 Cal Row
10 Wall Walks (RX+ = 12)
30 Box Jump Overs 30/24″
WOD Notes: Goal is 3 rounds. You will stay together for the row & alternate “you go, I go”. Once you’re done with the row, you will split up. Partner A does 5 WW while partner B does 15 BJO. Switch when you’re done. BJO should be higher than normal if possible. WW sub = 8 shoulder taps/WW.
Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 7 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets