Strength
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8-12 reps)
b) Glute Ham Raises (4×10) or Hamstring Sliders (4×15)
—Superset a/b as needed. 18 Min Clock
Conditioning
20 Min AMRAP w/ Partner
2000m Assault Bike
30 GI Janes
20 Power Cleans (increasing)
WOD Notes: Goal is 3 rounds. Entire WOD – One person works at a time. Switch every 500m on the bike, 5 reps on the GI Janes, and 2 reps on the PC (you should be moving fast since it’s interval style, but focus on the cleans). RX = M: 185/205/225#, F: 125/135/155#. (65/70/75% by rd)
Assistance
a) 1 Min Heavy Side Bend (30 sec each side) + 1 Min Hollow Rock – 3 Rounds
—Rest 30 sec after side bends & 1 min between rds
b) EZ Bar Skull Crushers – 5×8 (heavy – control eccentric)