Strength
a) Bench Press (2 pause 1-3″ above chest + 2 pause on chest) – 5×4 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.
Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
30 Power Cleans (increase by rd)
60/50 Cal Ski (Max cal ski the last rd if you finish under 20 min)
WOD Notes: Goal is to finish under the 20 min cap. You will work at the same time for the DU (PC & ski is “you go, I go”). DU sub = 50 DU each, 150 singles each, or 200ft versa each. PC: m = 165/185/225#, f = 110/125/155# (55/65/80%). Try to make a big jump for the 3rd round and take your time with the reps.
Assistance
a) 5 Sets: 30 Sec Hollow Rocks + 30 Sec Russian Twists (weighted)
b) EZ Bar Skull Crushers – 4×10 (control eccentric)