Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 5×6 @ 75-77% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.
Conditioning
2 Min AMRAP x 10 (with a partner)
6 Power Cleans @ 70% of PC
12 Bar Facing Burpees
Max Cal Row
WOD Notes: TD = 15-20 cals/round. You should be having around 50-60 sec to row each round, so scale the burpees if you find yourself getting on the rower with 45 sec or less. Partner A will work for 2 min, while partner B rests for 2 min. Each athlete will do 5×2 min of work, so try to give 95%+ effort each round! The cleans should feel moderately heavy (similar to the weight last week), to where you can either do a few touch n go or do quick singles.
Assistance
#Abseveryday: Hollow Rocks – 60 sec on / 60 sec off for as long as possible (or accumulate 5 min)
—Rx+ = Banded Hollow Rocks (30 on / 30 off)
