Strength – “wk 3”
a) Back Squat – 1×6 @ 67%, 4×4 @ 80%, 2×2 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×2. Go a little heavier than last wk for each set.
Conditioning
5 RFT
10 DB Hang Clean + Push Press 50/35# (2 DB’s)
10 Lap Shuttle Runs
20/16 Cal Ski
WOD Notes: Goal is sub 15 minutes. Try to do the 10 DB Hang Clean n PP unbroken each round. 1 Lap = 5 mats. You don’t have to touch the ground with your hands each lap.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) DB Pull-over – 5×10 (2 DB’s)