Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80% (heavier than last wk)
b) Alternating DB Bicep Curls – 4×10 each arm (control tempo)
—Superset a/b every 3 min
Conditioning
3 RFT
40/32 Cal Row
30 Wall Balls 20/14# to 10/9.5ft
20 Hang Power Clean (m: 185/155/135#) (f: 125/105/95#)
WOD Notes: Goal is 14-18 min. Row should take no more than 2:30. WB should be done in no more than 3 sets. HPC should be done in sets of 5-8 reps (Rd 1), 2×10 (rd 2), & try to go unbroken to finish up WOD the 3rd set.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pull Downs – 4×20 (heavy band)