Strength
a) Hex Bar DL or Sumo DL – 2×5@75%+, 3×3@85%, 1×2@90%, 1×1@95%+
b) Tricep Pushdowns (Pulley) – 5×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
5 RFT
15/12 Cal Ski
10 Hang Power Cleans 165/115# (RX+ = 195/135#)
15 Box Jump Overs 24/20″
WOD Notes: Goal is 12-15 min. HPC = 70% (should be difficult for 10 unbroken or have to break up once). Try to jump even if it’s a lower box (no step-ups).
Assistance
a) Glute Ham Raises or Hamstring Sliders – 4×12
b) One Arm Farmers Carry (KB or DB) – 3×100 yards each side (heavy)