Strength
a) RDL – 5×5 @ 75-80%
b) Dips (Ring/Bar) – 5×10 (use a weight or band depending on ability level)
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.
Conditioning
4 RFT
25/20 Cal Ski
20 Box Jump Overs 24/20″
15 DB Hang Cleans 60/40#
WOD Notes: Goal is 14-18 minutes. DB HC should be unbroken each round but challenging.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises – 5×10 (pause + slow eccentric)