Strength
a) Deadlift (3″ deficit) – 5×4 (heavier than wk 1 – 75%+)
b) DB Bench Press – 5×6 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Go heavier than normal on DB’s.
Conditioning
14 Min AMRAP
12/9 Cal Ski
8 Deadlift 275/185# (60%)
3 Wall Climbs (RX+ = 48ft HS Walk)
WOD Notes: Goal is 5+ rds. DL should be touch n go for most of the reps but feel challenging. You should have to wait a few sec before picking bar up after the ski. WC Scale = 2 reps or 20 Shoulder Taps.
Assistance
a) GHR Raises or Back Extensions (GHD) – 4×10
b) DB Reverse Flies – 4×15 (slow eccentric)