Strength
a) Bench Press (specialty bar) – 5×6 @ 80%+
b) Sandbag Bear Hug Carry – 4×45 sec (heavy!)
—Superset a/b every 3:30. Go heavier than normal on the carry!
Conditioning
For Time
50-100-150 Double Unders
20-30-40 DB Hang Cleans 50/35# (RX+ = 60/40#)
30-40-50 Cal Ski
WOD Notes: Goal is 15-19 minutes. DU sub = 75-150-250 singles or cut reps down on the dubs. Hang cleans should be done in 2/3/4 sets by round. Girls cals = 24/32/40.
Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)