Strength
a) Bench Press (close grip) – Heavy quick single, then 5×8 @ 70%
b) Barbell Bent-over Rows (supinated) – 5×10
c) Seated Box Jump (weighted) – 4×5
—Superset a/b/c every 4 minutes. For part (b), keep constant tension on lats/hamstrings by not touching floor. Hold plate across the chest to take away momentum with arms for part (c). Use no higher than a 20″ box & you may even go lower if necessary.
Conditioning
10 RFT
2 Wall Walks (RX+ = 3)
6 DB Snatches 80/60#
12/10 Cal Row
WOD Notes: Goal is 15-18 minutes. You should RX+ WW if you’re proficient at them. DB Snatches should be a little heavier than normal & you don’t have to alternate every rep. You don’t have to reset monitors, so no need to use chips/chalk to count rounds!
Assistance
a) DB Lateral Raises – 4×12 (control eccentric)
b) L-Sit/Tuck (pegboard) – 20 Sec on / 40 Sec off x 8 sets