Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×2 @ 85%+, 2XME @ 70% (8-10 reps)
b) GHR (4×15 – weighted) or Hamstring Sliders (4×18)
—You may build to a heavy set of 2 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.
Conditioning “21 min Cap”
5 RFT
20/16 Cal Ski
2 Rounds of “Cindy”
10 Power Cleans (increase RD 3 & 5)
WOD Notes: Goal is to finish under 21 min cap! You have to move quickly and transition fast on “Cindy”. “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. Power Cleans: Rd 1&2 = 55%, Rd 3&4 = 65%, Rd 5 = 75%. RX would be 155/185/225# & 105/125/155#. You may kip pull-ups or use bands.
Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) EZ Bar Skull Crushers – 4×10 (control eccentric)