Strength
a) Deadlift – 5×5 @ 75-85%
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 3:30. No touch n go for part (a).
Conditioning
6 RFT
250m Run
6 Power Cleans (increase after round 3)
8 GI Janes
WOD Notes: Goal is 15-19 minutes. PC = M: 185/205#, F: 125/135# (65/70%). Cleans are meant to be moderately heavy to where you can get through 6 reps in less than 30 secs, but if shouldn’t feel super light. Pick a bar above your reach for GI Janes, if you can do a strict PU. Run sub = 200/150ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) DB Bicep Curls – 5×10 (heavy)