Strength
a) Box Squat – 6×2 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
For Time
40/30/20/10 DB Snatches (increase by rd)
4/3/2/1 Lap OH DB Lunges
***25/20 Cal Row after each round
WOD Notes: Goal is 14-18 minutes. 1 Lap = 4 mats down + 4 mats back (2x24ft sections). Switch arms after each 24ft section. Snatches/Lunges are single arm. Alternate arms each rep for the snatches. DB Weights = M: 50/60/70/80#, F: 35/40/50/60#. If you struggle with a good OH position, you can lighter on use the same DB weight & hold in the front rack.
Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) EZ Bar Curls – 4×12