Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) Barbell Pendlay Rows – 5×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
8 RFT
5 Hang Clean n Jerk (M: 155/175#, F: 105/115#)
10 T2B
12/10 Cal Assault Bike
WOD Notes: Goal is 15-20 min. You will increase the weight after round 4. You should be around 55% for rds 1-4 & 60% for rds 5-8. T2B sub = T2R, GHD SU, incline bench leg raises, or weighted su. You may let the monitor run, so don’t reset it.
Assistance
a) Weighted Plank w/ Sliders: 10 Sets: 30 sec on / 30 sec off
b) Straight Arm Lat Pulldown (pulley): 4×10 (control eccentric)
—Use much lighter weight & slide elbows away as far as you can & back under