Strength
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8-12)
b) GHR (4×12) or Hamstring Sliders (4×18)
—18 Min Clock to get this work done
Conditioning
5 RFT
10 Deadlifts @ 55%
10 GI Janes
Buy Out: 1200m Run
WOD Notes: Goal is 12-15 minutes. RX for DL (55%) is around 255/165#. The couplet is meant to be relatively fast where you finish between 7-8 minutes. Pick a bar above your reach if you can do a strict pull-up.
Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 10×10 (weighted) —rest 30 sec between