Strength
a) Deadlift (3″ Deficit) – 5×5 @ 70% + 1 ME Set @ 65% (10+ reps)
b) BB Bench Press (close-grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. Stand on 35-45# bumper for deficit. Focus on bringing hips down lower and using quads off the floor more. Go lighter on the % if you feel safer doing that. We are doing 2 waves of this deficit.
Conditioning (10 min cap)
3 RFT
25 Russian KB Swings 88/70#
25/20 Cal Assault Bike
WOD Notes: Goal is sub 10! Russian swings should be unbroken each round! Think about hinging your swing & not squatting it!
Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×10 (pause at the top for 2 sec each rep)