Strength
a) Deadlift – 5×2 @ 80%+, 1×10-12 @ 70% (you may touch n go on light set)
b) DB Lateral Raises – 5×8 (Pause at the top & control eccentric)
—Superset a/b every 3 minutes. Go heavier on DL than last week.
Conditioning
30 RFT w/ Partner – 18 Min Cap
3 Power Cleans 185/125# (65%) (RX+ = 205/135#: 70%)
5 Bar Facing Burpees
***In the remaining 18 min, Max Dball/Sandbag Bear Hug Carries 125/90# (switch every 2 laps)
WOD Notes: Goal is to finish each round in 30 sec or less so that you finish in 15 minutes or faster. Each athlete will do 15 rounds each. PC should be quick singles. Partner A does 3 PC + 5 Burpees, while partner B rests. You will switch each round, so it’s interval style. If you can’t jump over the bar, you may step. 1 Lap = 6 mats. Record WOD score & # of laps.
Assistance
a) Tabata Russian Twists – 8 Sets (use light weight, anchor feet, have arms straight)
b) DB Bench Press – 5×8 (heavy)