Strength
a) Shoulder Press – 5×8 (heavy) – 70% across
b) Hamstring Work: GHR or Sliders – 5×8
—Superset a/b every 3:30
Conditioning
12 RFT w/ Partner (interval)
8 Hang Power Cleans (increase every 2 rounds)
1 Rope Climb 20ft
12/10 Cal Assault Bike
WOD Notes: Goal is sub 1:30 min rounds (18 minutes total). HPC = 65-75% (m: 185/195/205#, f: 125/130/135#). Your first 2 rounds shouldn’t feel super light (the range from round 1 to round 6 shouldn’t be much either). Try to SPRINT the bike!!!! Partner A will do the entire round while partner B rests! Repeat pattern with partner B until you’re done 12 rds. RC sub = 2 updowns, 2 heavy pulleys, or 6 Strict Pull-ups.
Assistance
a) Weighted Hollow Hold: 30 Sec on / 30 Sec off: 8 Rounds
b) EZ Bar Skull Crushers – 4×10 (heavy)