Strength
a) Deadlift (mid grip) – 5×3 @ 75%+ (no touch n go), 1xME @ 70% 8+ reps
b) DB Lateral Raises – 4×12 (pause & lower slowly)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Row
4 (4 Wall Walks + 6 Laps Single Arm Farmers Carry)
WOD Notes: Goal is to get 3+ rounds. WW sub = 2-3 WW (should take no more than 30 Sec), 10 Shoulder Taps/WW, or 3 burpees/WW. 1 Lap = 4 Mats. You will carry 1 DB or KB 3 laps in a row with one arm & then switch to the other arm. Try to go heavy. RX would be 120/70#. Use straps if necessary, only if you can get them on quick. Partner A will do the WW while Partner B does the FC. You will switch when you’re both done.
Assistance
a) GHD Sit-ups – 6×18 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 5×12 (advanced = weighted)