Strength
a) RDL – 1×10, 1×8, 1×6, 2×4 -start @ 65% for 10 & increase each rd
b) 6 (DB Lateral Raise + DB Front Raise) – 5 Sets (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. Use straps.
Conditioning
6 RFT
8 DB Hang Power Cleans 60/40# DB’s (RX+ = 70/50#)
12 T2B
16/14 Cal Ski
WOD Notes: Goal is 13-17 minutes. DB HC should feel heavy for 8 reps especially towards the later rounds. Make sure to finish each rep with elbows up & one head on the shoulder. T2B sub = T2R, Hanging knee raises, V-ups, or weighted sit-ups. Reset the monitor after each round.
Assistance
a) GHD Sit-ups – 5×25 (rest 60 Sec between)
b) Glute Ham Raises – 5×10 (advanced = weighted)