Strength
a) Deadlift (grip in between clean/snatch) – 5×4 @ 70%+ of DL
b) DB Lateral Raises – 5×10 (control eccentric on way down)
—Superset a/b every 3 minutes
Conditioning
5 RFT
6 Dball/Bag Over Shoulder 125/80# (RX+ = 150/100#)
12 T2B (RX+ = 15)
18/15 Cal Row
WOD Notes: Goal is 11-14 minutes. Dball/Bag & T2B should take around 30 sec each & the row around 60 sec. T2B sub = 12 V-ups or 12 Weighted Leg raises (weight between feet).
Assistance
a) DB One Arm Shoulder Press – 4×8 (heavy each arm – control eccentric)
b) GHD Sit-ups – 4×25
c) Hip Adduction (rower seat) – 3×10 (each leg)
—Superset a/b/c every 5 minutes