Strength
a) Box Squat – 5×5 @ 75-77% (heavier than last wk)
b) DB Pull-over – 4×12 (1 DB) – 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
3 RFT
150m Sled Drag 90/60#
20 Burpees to Target
150m Backwards Run
15 Hang Power Snatches (increase by rd)
WOD Notes: Goal is 15-19 minutes. Sled drag should be mostly a slow jog, but walk fast if you have to do that after the first round. Use a bar just above your reach for the burpees. HPS = M: 95/115/135, F: 65/75/95#. Use around 55/60/65% of your power snatch. Should be able to go unbroken rd 1 then break up rd 2 & 3 once or twice. PLEASE load your weights to where you’re not breaking them when they drop! 73 = 2 10’s on each side, 93 = 2 15’s on each side, 105 = 2 15’s on on each side of mens bar.
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) DB Seal Rows: 4×12 (elevate bench so you can reach full extension)