Strength
a) Back Squat – 5×3 (start @ 85% & build to a heavy 3), 1×8-10 Reps @ 70%
b) Straight Arm Lat Pull-down (pulley) – 5×10
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
4 RFT
20 DB Snatches (one arm) 70/50#
6 Wall Walks (RX+ = 8)
25/20 Cal Bike
WOD Notes: Goal is 14-18 minutes. You don’t have to alternate every rep if you don’t want to, but make sure to do the same reps on each arm. WW sub = 8 shoulder taps/WW. You may also do a mix of WW & ST.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15