Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) Single Leg RDL – 3×8 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×8 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.
Conditioning
For Time
25 Power Cleans 165/110#
150 Double Unders
75 Burpees (no jump)
150 Double Unders
25 Power Cleans 165/110#
WOD Notes: Goal is 12-15 minutes. PC = 60% (quick singles or touch n go a few in the beginning). DU sub = 75 DU, 100 lateral hops over BB, or 300ft versa. You don’t have to jump your burpees.
Assistance
a) One Arm Rows (pulley) – 4×10 each arm
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)