Strength
a) Deadlift – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Lateral Raises – 4×12 (control eccentric)
—20 Min Clock. Work up to a heavy single for part (a) or you may do a 5×5 @ 75%. Superset a/b as needed.
Conditioning
4 RFT
5 Deadlifts @ 65%
15 T2B
5 Deadlifts @ 65%
400m Run
WOD Notes: Goal is 11-14 minutes. DL should feel heavy on the 2nd set each round since you’re only doing 5 reps at a time. Make sure to maintain form throughout the WOD! T2B sub = T2R, Hanging leg raises, or incline leg raises on bench.
Assistance
a) 30 Sec GHD Sit-up Hold + 15 GHD SU x 4 Sets
b) Face Pulls – 5×10 (Pause each rep)