Strength
a) Deadlifts – 5×3 @ 80%+, 1xME @ 70% (8-10 reps)
b) Dips – 5×8 (slow tempo + pause)
—Superset a/b every 3 minutes
Conditioning
20 Min AMRAP Row For Total Meters
***Every 5 Minutes x 4 sets, starting at 0:00 do:
12 Thrusters 135/95#
12 C2B Pull-ups (RX+ = 15)
WOD Notes: Goal is to have 3+ minutes each round to row & try to accumulate 2500+ meters by the end of the WOD. “Select Time” on your monitor & set to 20:00, so that you don’t have to worry about it shutting off if you don’t get back to the rower quick enough. Thrusters should be done in 1-2 sets at the most & feel challenging unbroken especially the 3rd/4th rd. C2B sub = chin over bar or chin over bar PU.
Assistance
a) L-Sit/Tuck (pegboard) – 25 sec on / 35 sec off x 6 sets
b) DB Lateral Raises– 4×15 (control eccentric) – use a little lighter