Strength
a) Front Rack Lunges (3″ Deficit) – 5×10 (build to a heavy set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Do all 5 reps first on one leg before you switch. Stand on a 55# comp plate or 3 mats & step back.
Conditioning
3 RFT
400m Run
25 T2B
10 Clean n Jerk (increase by rd)
WOD Notes: Goal is 13-17 minutes. T2B sub = T2R, hanging leg raises, or v-ups. CnJ = M: 135/185/215#. F: 95/125/135#.
Assistance
a) L-SIt/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) One Arm High Pulls – 4×12 (each arm)