Strength
a) Back Squat – 5×3 (2 Pause + 1 Tempo) @ 80%+
b) DB Pull-Over (1 DB) – 5×8
—Superset a/b every 3:30. Build to a heavy set of 3
Conditioning
8 RFT
12/10 Cal Bike
3 Wall Walks
5 Hang Power Cleans 185/125# (RX+ = 205/135#)
WOD Notes: Goal is 13-17 minutes. WW sub = 2 WW, 30 shoulder taps, or 8 burpees. HPC = 70%.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (incline bench) – 4×15