Strength
a) Back Squat – 10/8/6/4/2
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3 minutes. Start @ 65% for the set of 10 & increase 5% by set. Each set should feel challenging.
Conditioning
5 RFT
15/12 Cal Bike
10 DB Thrusters 50/35#’s
—Rest 2 minutes after the 5th rd
***Max Unbroken Set of Russian KB Swings 88/70#
WOD Notes: Goal is 7-10 minutes for the WOD & to get 50+ reps on the KB Swings. Once you put the KB down, you’re done. DB thrusters should be unbroken each rd & should feel challenging towards the end.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 Sec)