Strength
a) Front Squat – 5×5 @ 80%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
4 RFT
250m Sled Drag 70/45#
15 T2B (RX+ = 20)
10 Hang Power Cleans (increase after Rd 2)
WOD Notes: Goal is 15-19 minutes. Pick a weight to where you can run majority of the sled drag!! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. HPC = M: 185/205#, F: 125/135#. (65/70%). Should be able to go unbroken on RD 1&2, but break up RD 3&4 once.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15