Strength
a) Back Squat – 5×6 @ 75-80% (build to a heavy 6 rep)
b) DB Pull-over – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30.
Conditioning
4 RFT
150m Backwards Sled Drag 70/45#
5 Wall Walks (RX+ = 7)
20 Hang DB Snatches 70/50#
WOD Notes: Goal is 15-19 minutes. Try to alternate between jog/walk on the sled drag. You shouldn’t have to walk the entire thing. WW sub = 3-4/rd or 10 shoulder taps. You may alternate however you like for the snatches but make sure to split up reps evenly between both arms.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) EZ Bar Bicep Curls – 4×10