Strength
a) RDL – 5×4 @ 75-77%+ (heavier than last wk)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 minutes. First rep starts from top of DL
Conditioning
3 RFT
15 Devil Cleans 60/40# DB’s
15 C2B Pull-ups (RX+ = 20 C2B or 12 Bar MU)
400m Sled Drag 70/45#
WOD Notes: Goal is 16-19 min. DC should be a little heavier than you use for Devil Presses. C2B sub = chin over bar, banded pu, or ring rows (no scaling reps). Sled Drag – You should alternate between slow jog & fast walk.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 4 Sets
b) Tricep Pushdowns (pulley) – 4×12 (heavy)