Strength
a) Back Squat – 5×2 (start @ 85% & build to a heavy 3), 1×10+ Reps @ 70%
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
6 RFT
9 Sumo DL High Pull 135/95#
12 T2B
15/12 Cal Bike
WOD Notes: Goal is 12-17 minutes. You should be able to do the SDHP in 1-3 sets each round where you touch n go a lot of the reps. T2B sub = T2R, hanging leg raises, or v-ups.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15