Strength
a) RDL – 4×8 @ 65%+ (First rep starts from the top. Don’t touch the floor.)
b) DB Shoulder Press – 4×10 (heavy)
—Superset a/b every 3:30
Conditioning
Partner “DT” – 5 RFT
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***RX starting weight = 155/105#. Increase weight every round by 10/5#
WOD Notes: Goal is sub 15 minutes. You may break up the work anyway you’d like.
Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×20 —Rest 1 minute in between