Strength
a) Back Squat – 5×5 (start @ 80% & build to a heavy 5)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 minutes. Heavier than last week for part (a).
Conditioning – “20 min cap”
10 RFT
9/8 Cal Bike
8 Burpees
7 DB Hang Cleans 60/40# (RX+ = 70/50#)
WOD Notes: Goal is to get under 20 min Cap. You don’t have to reset the monitors. Burpees – try to just feet off the ground to finish the movement & bring hands together. DB (2) Hang Cleans should be heavy for 7 reps each round.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15