Strength
a) Deadlift (Hex or Bar) – 5×5 (3″ Deficit) @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.
Conditioning
4 RFT
400m Run
20 T2B
10 Push Jerks 185/125# (65%)
WOD Notes: Goal is 13-17 minutes. T2B sub = 10 T2B + 10 V-ups or 20 GHD SU / Weighted SU. PJ should be unbroken but feel challenging each rd.
Assistance
a) DB Lateral Raises – 4×12 (slow eccentric)
b) GHD Sit-ups – 4×30 (rest 60 sec between)