Strength
a) Bench Press – 5×5 @ 75%
b) Pulley Straight Arm Pulldown – 5×8 (heavy)
—Superset a/b every 3 minutes
Conditioning
8 RFT
9 T2B
7 Bar Facing Burpees
5 Power Cleans (increase every 2 rds)
WOD Notes: Goal is 10-13 minutes. T2B sub = weighted sit-ups or leg raises. Try to jump over bar on the burpees, but you may step if necessary. You will have 4 different weights for the workout. M: 165/185/205/225. F: 115/125/135/145.
Assistance
a) Pulley Trunk Rotations – 4×12 each side
b) Pulley Tricep Pushdowns – 5×10 (heavy)