Strength
a) Deadlift (3″ deficit) – 5×4 @ 75-77% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes. Stand on a red/blue comp plate for DL.
Conditioning
12 Min AMRAP
10 Wall Balls 30/20# to 10/9.5ft
6-8 C2B Pull-ups (RX+ = 10 C2B or 5 Muscle-ups)
30 Double Unders
WOD Notes: Goal is 8+ rounds. WB should be heavier than normal as long as you can do 10 unbroken. C2B sub = chin over bar or banded pu. You should be able to move through them quickly. DU sub = 50 singles or 60ft versa. Try to position rope close to your WB/C2B spots to limit transition time.
Assistance
a) One Arm DB Shoulder Press – 4×8 each arm (2 sec eccentric)
b) Glute Ham Raises – 5×8 or 5×5 Lower from the top slowly