Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×3 @ 80%, 2XME @ 70% (8-10 reps)
b) GHR (4×12 – weighted) or Hamstring Sliders (4×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.
Conditioning “20 Min Cap”
6 RFT
250m Run
12 T2B
12 HR Push-ups (RX+ = 15)
8 Hang Power Cleans 185/125#
WOD Notes: Goal is to get under the 20 min cap. HPC = 65% (should be unbroken almost every rd & feel challenging).
Assistance
a) Hollow Rocks: 20 Sec on / 20 Sec off x 12 Sets
b) EZ Bar Skull Crushers – 4×12 (control eccentric)
REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa