Strength
a) Deadlift (grip in between clean/snatch) – 5×5 @ 67-70% of DL
b) DB Bench Press – 5×6-7 (3 sec eccentric – heavy)
—Superset a/b every 3 minutes
Conditioning
5 RFT
10 C2B Pull-ups (RX+ = 15)
3 Wall Climbs (RX+ = 4 WC or 50ft HSW)
15/12 Cal Row
—Rest 2 minutes
Max Slam Balls in 60 Sec 50/30#
WOD Notes: Goal is 11-16 min. C2B sub = chin over bar, banded pu, or Ring Rows. Do not scale reps! WC sub = 20 shoulder taps or walk one lap around plyo box (feet on box in pike position). Slam Balls – Show full extension of arms at the top of each rep. Shoot for 25+ reps!
Assistance
a) GHD Sit-ups – 4×25 (sub: Weighted Sit-ups) —Rest 1 min between
b) Glute Ham Raises – 5×8 or Hamstring Curl (Sliders) – 4×10