Strength
a) Back Rack Lunges (use rack) – 5×10 (build to a heavy set of 10)
b) Straight Arm Pull-down (pulley) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30
Conditioning
3 RFT w/ Partner
250m Sled Drag 135/90#
16 Wall Walks (RX+ = 20)
30 Hang Power Cleans (increase by rd)
WOD Notes: Goal is sub 22 minutes. You should be able to jog most of the sled drag, so load your sled appropriately. WW sub = 10 shoulder taps/WW. M = 185/205/225#, F = 125/135/145#. Start @ 65% for HPC & increase at least 5% by rd.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Bicep Curls (incline bench) – 4×12 (heavy)