Strength
a) Bench Press (no board) – Find a Heavy Single, 2xME @ 65% (10+ reps)
b) Suitcase Carry – 3×30 Sec (each arm) – Find a max set (Dec Challenge)
—18 Min to get this done. Use farmers handle for part (b) if possible.
Conditioning
5 RFT
20/16 Cal Row
60 Double Unders
8 Power Cleans 185/125#
WOD Notes: Goal is 13-17 minutes. DU sub = 30 DU, 100 singles, 40 plate hops, or 120ft versa. PC = 70% (quick singles).
Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets