Strength
a) RDL – 5×7 @ 65-70% (use straps) – a little heavier than last wk
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12