Strength
a) Back Squat – 2×6 @ 80%, 2×4 85%, 2×2 @ 90%
b) DB Front Raises – 4×12
—Superset a/b every 3 minutes
Conditioning
5 RFT
10 DB Hang Power Cleans 60/40#
15 Wall Balls 30/20# to 10/9.5ft
20/15 Cal Row
WOD Notes: Goal is sub 14 min. HPC & WB should be unbroken but challenging especially after rd 3. Row should be used to recover except the last rd is a sprint!
Assistance
a) Weighted Plank – 1 min on / 1 min off x 5 sets
b) DB Bent-over Rows – 5×10 (each arm)