Strength
a) Push Press – 5×5 @ 80%
b) 1 Arm Farmers Carry (use straps) – 3x100ft (each arm) @ 37-40% of DL
—Superset a/b. Use a little heavier than last wk for FC. Walk across street to curb with left arm. Drop, then walk back with right arm.
Conditioning (18 min cap)
5 RFT
1 Barbell Complex 155/105#
2 Rope Climbs 15ft or 1 Pegboard Ascent
15/11 Cal Bike
WOD Notes: BB Complex = (6 Hang Power Clean + 6 Front Rack Lunges + 6 Push Jerk). Rx+ = 185/115#. You should be able to go unbroken the 1st rd, but after that break it up after the 5th HPC every rd. Rx+ (RC) = 1 legless + 1 with legs. RC scale = 1 Rope climb 12-15ft or 5 Heavy Pulleys per round.
Assistance
a) 20 GHD Sit-ups + 30 Sec Hold – 4 sets
b) Bicep Curls (DB) – 4×10 (both arms at same time)
