Strength
a) Deadlift – 5×4 @ 77-80% (heavier than last wk)
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3 minutes. No touch n go on DL.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Ski
30 Squat Clean (m: 155/205#, f: 105/135#)
20 Wall Walks
WOD Notes: Goal is 2 rds + getting to the 3rd rd of ski. Sq CL = 55/70% by rd. WW sub = Walk hands over a line thats 2 feet from wall or 10 shoulder taps/WW.
Assistance
a) Barbell Front Raises – 4×10
b) Pallof Presses – 4×10 (pause each side – lots of tension on band)