Strength
a) Deadlift – Work up to a heavy single, then RDL – 2×8-10 @ 65%
b) 8 Lateral + 8 Front Raises – 4 Sets
—You have 18 Minutes to get this all done. Focus on the heavy single first if you’re trying to go for PR, then superset RDL/Raises.
Conditioning
3 RFT
30/25 Cal Row
20 T2B
5 (2 Power Clean + 4 Push Press + 4 FR Lunges) 175/115#
WOD Notes: Goal is 15-19 minutes. T2B sub = 20 Weighted Leg Raises or 20 Hollow Rocks. Barbell = 70% of PP (should take about 2.5 minutes to complete 5 reps – not feel light).
Assistance
a) Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 10×10 (rest 20 sec between)
b) Banded TKE – 3×25 (Each leg)