Strength
a) Shoulder Press – 5×2 @ 85%+ + 2×8-12 Reps @ 70%
b) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×15
—Superset a/b every 2:30 minutes
Conditioning
15 Min AMRAP
6 (1 DB Clean + 1 Hang DB Clean) 60/40# (RX+ = 70/45#)
2 Wall Walks (RX+ = 3 WW or 40ft HSW)
15/13 Cal Row
WOD Notes: Goal = 6+ rds. Try to go unbroken on the DB’s each round (12 reps in a row. You should be doing 3 ww/rd if you are quick at them. WW sub = 20 shoulder taps or climb as high as you feel comfortable on the wall. Row should take just around a min at the most each rd.
Assistance
a) Lateral Raises – 4×12 (slow eccentric)
b) GHD Back Extensions – 4×10 (weight behind head)