Strength
a) RDL – 5×5 @ 70-75% (heavier than last week)
b) DB Strict Press – 5×8 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 5 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.
Conditioning
10 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Burpees (no jump)
Front Squats 155/105# (50%)
***30 Double Unders to start each round
WOD Notes: Goal is to finish the round of 30/14/14. Make sure feet are under you when you stand tall from the burpee. Front Squats should be unbroken for as long as possible. DU sub = 15 DU, 50 singles, 20 plate hops, or 60ft versa.
Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×12 (heavy)