Strength
a) Bench Press – 5×5 @ 87.5% (wk 4)
b) DB Bentover Reverse Flies – 5×10 (control eccentric)
Conditioning
4 RFT – 12 Min Running Clock
15 Thrusters 95/65# (RX+ = 115/75#)
25/20 Cal Row
***Max Bar Facing Burpees in remaining time
WOD Notes: Goal is to be able to do the thrusters unbroken or in 2 quick sets each rd. Row should 60-75 sec/rd. You should be able to have around 2 minutes on the burpees at the end. Record time for WOD + total burpees.
Assistance
a) Hollow Rocks – 10 sets: (15 sec hold + 15 sec rock) —rest 30 sec between
b) DB Skull Crushers – 4×10
