Strength
a) Bench Press – 5×5 @ 80%+, 1xME @ 70% (10+ reps)
b) One Arm Farmers Carry – 3×50 Yards each arm (heavy!)
—Superset a/b on sets 1/3/5 every 3 minutes. Use Farmers handles or heavy DB. You should need to rest a little at the far curb before coming back with other arm bc it’s heavy.
Conditioning
1-10 Reps of:
Power Clean 165/110# (RX+ = 185/125#)
Burpees (no jump)
***30 Double Unders after each round
WOD Notes: Goal is 11-15 minutes. PC = 65% (quick singles). You don’t have to jump on the burpees, since there’s DU in the WOD. DU sub = 15-20 DU or 50 singles/rd.
Assistance
a) Weighted Hollow Rock – 40 Sec on / 40 Sec off x 8 Sets
b) EZ Bar Skull Crushers – 4×12 (heavy)