Strength
a) Block Deadlift (3″ riser) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises – 4×12 (slow eccentric + pause)
—Superset a/b every 3 minutes. Go heavier for part (a) than you went last wk & no touch n go. Use straps if possible.
Conditioning
6 RFT
5 Power Snatches (increase every 2 rds)
8 C2B Pull-ups (RX+ = 10-12 C2B or 4-5 Bar MU)
40 Double Unders
—Rest 2 minutes when finished then:
300/250ft Versa Climber Sprint for Time
WOD Notes: Goal is 8-11 minutes for WOD & 1:30-2 minutes on the Versa Climber. PS = (m) 135/155/175#, (f) 95/105/115#. C2B sub = chin over bar or banded pu. DU sub = 20 DU or 50 Singles.
Assistance
a) Strict Pull-ups – 5×8 (weighted) –Sub Heavy Lat Pulldowns (pulley)
b) GHD Sit-ups – 10×15 —Work w/ partner (1:1 – work/rest)