Strength
a) Deadlift (Hex or Bar) – 5×6 @ 70-80%
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. You may gently touch n go on the DL’s.
Conditioning
4 RFT
400m Run
12 Sumo DL High Pulls 135/95#
15 Push Press 135/95#
WOD Notes: Goal is 13-18 minutes. You should be able to link 6 SDHP at a time & do the PP in 2-3 sets. 400m Run Sub = 1000m Bike or 250ft versa.
Assistance
a) L-Sit/Tuck (parallettes) – 45/40/35/30/25/20 Sec (rest as much needed between)
b) EZ Bar Skull Crushers – 5×10