Strength
a) RDL – 5×6 @ 75%
b) DB Lateral Raises – 5×10 (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend.
Conditioning
6 RFT
15/12 Cal Bike
10 DB Bench Press (heavy)
5 Power Cleans @ 75%
WOD Notes: Goal is 14-19 minutes. DB Bench should feel heavy for 10 reps especially the last few rounds. PC (225/145#) should be relatively slow singles & take between 25-35 sec each round.
Assistance
a) GHD Sit-ups – 8×15 (rest 45 Sec between)
b) DB Front Raises – 5×10 (pause each rep)
c) GHR – 5×10 (advanced = weighted)