Strength
a) Bench Press – 5×4 @ 75-80% + 1 ME @ 70% (10-12 reps)
b) One Arm Farmers Carry – 4×40 yard (each arm – heavier than last wk)
—Superset a/b every 3:30. 2 Pause just above chest + 2 Pause on chest).
Conditioning
3 RFT
20 Burpees (to Target)
20 Hang DB Snatches (10L + 10R) 70/50# (RX+ = 80/55#)
400m Run
WOD Notes: Goal is 11-15 minutes. Touch a pull-up bar (that is just above your reach) with both hands to finish the burpee. You may alternate the snatches anyway you’d like. They should feel challenging each rd to do unbroken.
Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) Banded Hollow Rocks – Tabata 10 Rounds