Strength
a) Bench Press – 5×5 @ 80%+, 1xME @ 70% (8-12 reps)
b) Glute Ham Raises (4×10) or Hamstring Sliders (4×15)
—Superset a/b every 3 minutes
Conditioning
4 RFT
75 Double Unders
15 Hang DB Cleans 50/35# (RX+ = 60/40#)
400m Ski
WOD Notes: Goal is 12-16 minutes. DU sub = 125 singles, 35-40 DU, or 150ft versa. DB Cleans should be challenging for 15 unbroken.
Assistance
a) Tabata Hollow Rocks/Hold – 10 Rounds (alternate)
b) EZ Bar Skull Crushers – 4×10