Strength
a) RDL – 5×6 @ 75-77% (use straps)
b) DB Lateral Raises – 4×12 (Pause + 3 Sec eccentric)
—Superset a/b every 3:30. First rep starts from the top of the DL, so don’t count the first DL.
Conditioning
6 RFT
10/10/8/8/6/6 Hang Power Cleans (increase round 3 & 5)
10 Bar Facing Burpees (RX+ = 15)
250m Run
WOD Notes: Goal is sub 20 minutes just like yesterday. HPC = M: 165/185/205#, F: 110/125/135#. Goal is to go unbroken for each rep range. Jump over the bar if you physically can & don’t have a Dr’s Note. Use the run to recover. You should be doing 15 burpees if you’re a ninja. Run sub = 500m bike. SPRINT the last run or bike!!
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over (2 DB’s) – 5×12 (heavy)