Strength
Bench Press – 4×10 @ 65-80%
Conditioning (compare to 2/15/2016)
15 Min AMRAP
15 Wall Balls 30/20#
12 C2B Pull-ups
9 Hang Power Cleans 175/115#
WOD Notes: TD = 4-6 Rounds. Rx WB height is 10ft for men & women. C2B scale = 6-10 reps each round or chin over bar. HPC weight = 60% (should be able to go unbroken or in 2 sets).
Assistance Work (Day 22)
Romanian Deadlifts – 1×3 @ 75%, 1×5 @ 70%, 2×7 @ 65%, 1×5 @ 60% (pause at bottom for 2 sec for each rep)
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.