Strength “18 Min Clock”
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8+ reps)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Superset a/b as needed. Go for a PR if you feel good or work up to 90%+
Conditioning
10 RFT
5 Power Cleans 185/125#
6 GI Janes
WOD Notes: Goal is 10-15 minutes. PC = 65% (fairly quick singles the entire WOD). Choose a bar above your height if you can do a strict pull-up.
Assistance
a) Weighted Flutter Kicks & Over/Unders: 10 Sets: 30 Sec on / 30 Sec off (alternate)
b) DB Lateral Raises – 5×10 (control eccentric)