Strength
a) Back Squat – 5×8 (2 Pause + 2 Tempo + 4 Normal) @ 65-70%
b) DB Pull-Over (1 DB) – 5×12
—Superset a/b every 3:30. Build to a heavy set of 8.
Conditioning
3 RFT
250m Sled Drag 100/70#
25 Weighted Sit-ups (25/15# DB behind head)
10 (DB Hang Clean n Jerk + DB Hang Snatch) 50/35# DB’s
WOD Notes: Goal is 15-19 minutes. You should able to run majority of the sled drag or at least alternate between run/walk. Use an abmat & anchor your feet for the sit-ups. DB should be heavy to where you have to break up the 10 complexes once, but if you do go unbroken It should feel like a max effort. The 25 sit-ups should be unbroken too, but feel really difficult so use a weight that’s challenging.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (incline bench) – 4×15