Strength
a) Back Squat – 9/7/5/3/1 (all sets heavier than last wk)
b) DB Pull-over (2 DB’s) – 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 Burpees over DB
12 One Arm DB Hang Clean n Jerk 60/40# (RX+ = 70/50#)
15/12 Cal Bike
WOD Notes: Goal is 14-18 minutes. Try to stand up on each burpee as you jump over & they can be lateral. You can break up the one arm DB hang clean n Jerks however you want, but you have to do 6 each arm.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (incline bench) – 4×15