Strength
a) Hex Bar DL or Sumo DL – 5×3 @ 75-80%
b) Tricep Push-down (pulley) – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes
Conditioning
12 Min AMRAP
70 Double Unders
12 Deadlifts 275/185# (60%)
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
WOD Notes: Goal is 4+ rds. DL should be at least 3-4 at a time or very quick singles if you choose to do that. C2B sub = chin over bar, banded pu, or 15-18 RR.
Assistance
a) Glute Ham Raises – 4×10
b) Pallaf Presses – 3×30 sec each side