Strength
a) Deadlift – 5×5 @ 75-80%+ (you may touch n go)
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Partner up with someone else.
Conditioning
3 RFT
20 DB Hang Cleans 50/35#
20 T2B (RX+ = 25)
20 DB Push Press 50/35#
30/25 Cal Row
WOD Notes: Goal is 15-18 minutes. DB movements should be done in 1-2 sets each rd (feel pretty light). T2B sub = T2R, Hang knee raises, or v-ups.
Assistance
a) GHD Sit-ups – 5×20 (rest while partner goes) -RX+ = weighted
b) Straight Arm Lat Pull-down – 4×12 (heavy)