Strength
Deadlift – 1×10 (72%), 1×8 (77%), 1×6 (82%), 1×4 (87%), 1×2 (92%)
—No touch n go. Lower under control each rep. No more than 5# jump from last wk.
Conditioning (20 min cap)
6 RFT
5 Power Cleans 225/155# (75%)
10 DB Bench Press 85/50#
15 T2B
50 Double Unders
WOD Notes: PC should feel heavy and be singles (take 30 sec or less for 5 reps). DB bench should be challenging for 10 reps per round, but you shouldn’t have to break them up. T2B scale = 8-12 reps, toe through rings, or knee above hips. DU scale = 25 DU, 100 singles or 45 sec worth of DU.
Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.
