Strength
a) Back Squat – 5×4 (3 Sec pause) @ 75%+ (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).
Conditioning
8 RFT
3 Wall Walks
10 DB Hang Snatches 70/50# (one arm)
10/8 Cal Bike
WOD Notes: Goal is 12-16 minutes. You don’t have to alternate arms every rep, but you must do 5 w/ each arm. You don’t have to reset the bike monitors each round. WW sub = 24 shoulder taps (elevate feet on a bench of box in pike position).
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep)