Strength
a) Deadlift (2 sec pause below knee) – 5×2 @ 80-90%, 1×8-12 Reps @ 75%
b) DB Shoulder Press (Pause halfway on the way up) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.
Conditioning
3 RFT
10 Dball over Shoulder 150/100#
5 Wall Walks (RX+ = 7 WW or 100ft HS Walk)
250m Sled Drag 60/35#
WOD Notes: Goal is 15-19 minutes. Dball should take just over a min to do 10 reps in the 2nd rd and should feel a little heavier than normal. WW sub = 50 Shoulder taps or 3 laps seal walk w/ slider. Sled Drag should be a slow jog!!
Assistance
a) Banded Hollow Rocks – 8 Sets: 30 Sec on / 45 Sec off
b) DB Skull Crushers – 5×10 (heavy)