Strength – Week 4”
a) Deadlift – 3×5 @ 80%+, 3×3 @ 85%+, 1×1 @ 90%+
b) Dips (bar/ring) – 1×12, 1×10, 1×8, 2×6 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done.
Conditioning
12 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Hang Power Snatches 95/65# (RX+ = 115/75#)
Bar Facing Burpees
***10 T2B to start each round
WOD Notes: Goal is to get to the round of 16. HPS should be light to where you can go unbroken through the round of 10. Jump over the bar if you’re capable! T2B sub = T2R, Hanging Knee Raises, or v-ups.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12