Strength
a) Hang Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×7 (5 sec eccentric)
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.
Conditioning
8 RFT – “2024 Masters CF Games WOD #8”
8 Bar-facing burpees
8 T2B
1 Clean 255/180# (80%)
Time cap: 12 minutes
WOD Notes: The real time cap for this workout was 8 minutes for the athletes. If you can’t jump over the bar, you may step-over if needed. T2B sub = T2R, GHD SU, or Weighted Sit-ups. 45-49: 245/170#, 50-54: 225/155#, 55-59: 205/145#, 60-64: 185/125#, 65-69: 165/115#. The cleans can be power or squat & should be heavy to where you have to take a few extra sec before you attempt it.
Assistance
a) DB Bicep Curls (Incline bench) – 4×10
b) AB Rollouts (empty barbell) – 4×15 (rest as needed)