Strength
a) Front Squat – 18 Min to Find a Heavy Single, or 5×5 @ 80%
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Laps Bear Hug Sandbag Carry 125/90#
12 DB Hang Cleans 50/35# (RX+ = 60/40#)
WOD Notes: Goal is 5+ rds. 1 Lap = 5 mats for the carry. Bag should be a little lighter than normal & unbroken. DB should be unbroken as well, but get challenging during the later rounds.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15