Strength
a) Deadlift (3″ deficit) – 5×5 @ 70-72% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.
Conditioning – “10 Min Clock”
7 RFT
7 Thrusters 135/95#
1 Rope Climb 20ft OR 7 C2B Pull-ups
***Max Cal Row in Remaining Time
WOD Notes: Goal is to have 3+ minutes on the rower at the end. Record time & # of calories. Thrusters should be unbroken each round, but feel somewhat challenging. You may do chin over bar, climb 15ft, or banded pu.
Assistance
a) DB Shoulder Press – 4×8 (3 sec eccentric)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly