Strength
a) Back Squat (wk 6) – 2×5, 3×3, 1×1 @ 80/85/90%+, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done
Conditioning
For Time
21 Devil Press 40/25#
42/35 Cal Row
15 Devil Press 50/35#
30/25 Cal Row
9 Devil Press 70/50#
18/15 Cal Row
WOD Notes: Goal is 9-13 minutes. You should be able to move through the first 21 DP pretty quickly, but it shouldn’t feel super light! The last round should feel really heavy to where you have to CnJ them. Reset monitors each round & really try to sprint the entire last round of 18/15 cals!!
Assistance
a) Weighted Plank – 1×90 Sec, 1×60 Sec, 1×45 Sec, 4×30 Sec (Work to Rest = 1:1)
b) DB Reverse Flies – 4×15