Strength
a) Clean – 5×2 @ 75-85%
b) DB Shoulder Press (banded) – 5×8 (heavy)
—Superset a/b every 3 min. You may alt pwr/sq. Each foot will stand on a red band for presses.
Conditioning
Every 5 min x 4 Sets
200m Sled Drag 90/60#
20 T2B
10 DB Clean n Jerks 70/50#
WOD Notes: This is meant to be a lower intensity WOD, where you should have over a minute of rest each rd. T2B will lower your HR compared to other movements. T2B sub = weighted Sit-ups. You should be able to string together 3-5 reps at a time on the DB CnJ. You should be able to run with the sled the whole time.
Assistance
a) Glute Ham Raises – 4×10 or Hamstring Sliders 4×10 (each leg)
b) DB Reverse Flies – 4×15