Strength
a) Bench Press – Work up to a heavy single, 2x ME @ 70% (8+ reps)
b) GHR – 5×8 or Hamstring Sliders – 5×12
—18 Min to get this work done. Grip width is not close grip today. Use weight or band for GHR.
Conditioning
10 RFT
8 T2B
8 Burpees (no jump)
4 Power Cleans 205/135# (RX+ = 225/155#)
WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, v-ups, or hanging knee raises. Make sure feet are together when you stand from burpee. PC = 75% (singles, but make sure to take time to set-up).
Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets