Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×5 @ 75-80%
b) DB Bent-over Rows – 5×10 (each arm) – Heavy
—Superset a/b every 3:30. Control tempo on the rows!
Conditioning
6 RFT
7 Power Clean 185/125# (65%)
14 Bar Facing Burpees
***100 Yard Farmers Carry 70/50#’s after rounds 1/3/5.
WOD Notes: Goal is 13-18 minutes. PC should be quick singles & feel like a moderate weight. Try to jump over the bar if you can, if not you can step.
Assistance
a) L-Sit/Tuck – 8×30 Sec
b) EZ Bar Skull Crushers – 4×12