Strength
a) Deadlift – 3×3 @ 80%+, 2×10 @ 70%
b) DB Bench Press – 5×10 (challenging for 10)
—Superset a/b. One set every 3 min
Conditioning
Every 3 min x 6 sets
4 Power Cleans @ 80%
3 Wall Climbs (RX+ = 50ft HS Walk)
Run 250m
WOD Notes: This WOD is meant for the runs to be done fast, since the work before it shouldn’t fatigue you too much! PC should feel heavy (take 30 sec). You should be getting at least 30 secs/round. Cut down the run to 200m if you don’t get enough rest!
Assistance
a) GHD Sit-ups – 5×25
b) Tricep Extensions (banded) – 4×20
