Strength
a) Deadlift – Work up to a Heavy Single or 5×5 (touch n go) @ 75%+
b) 5 (DB Lateral Raise + DB Front Raise) – 5 Sets (pause & 3 sec eccentric)
—18 Minutes to get this work done. Superset a/b as needed. Work up to a new PR if you feel strong & haven’t maxed in awhile.
Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 155/105#
Bar Facing Burpees
***10/8 Cal Ski after each round
WOD Notes: Goal is 14-18 minutes. This WOD is 9 Rounds. Total Volume is 50 PC + 50 BFB + 90/72 Cal Ski. PC = 60% of 1RM. Try to face the bar for the burpees if space allows & jump over the bar if you’re capable. Reset the monitors after each round.
Assistance
a) GHD Sit-ups – 10×10 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×8 (advanced = weighted)