Strength
a) Back Rack Lunges – 5×10 (heavier than last wk)
b) One Arm High Rows (Pulley) – 5×8 (each arm – slow eccentric)
—Superset a/b every 3 minutes. Start light on first set. No deficit & don’t alternate
Conditioning
5 Rounds (interval)
7 Power Cleans @ 65-75% (increase rd 3 & 5)
12 DB Bench Press (heavy)
40 Lateral Hop Overs bench (RX+ = 50)
—Rest 1 minute between rounds
WOD Notes: Goal is to focus on form on the cleans & control the tempo of BP, but sprint the hop overs. You don’t have to stand up on the Hop overs, so work on quick feet up and over! PC should be quick singles. Make sure BP is challenging for 12 reps!
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) BB Bicep Curls – 5×8 (heavy)