Strength
a) RDL – 1×8 @ 70%, 1×6 @ 75%, 3×4 @ 80%+
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.
Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Clean (increase after round 5)
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors. T2B sub = T2R, hanging knee raises, or v-ups. PC = M: 205/225#, F: 135/155# (70/75%). You should be able to do relatively quick singles round 1-5, then take a few extra secs between reps on Rd 6-10.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 5×10 (heavy)