Strength
a) Strict Press – 18 Min to Find a Heavy Single & do 3×8-10 @ 70%
b) GHR – 5×10 or Hamstring Sliders 5×12
—Superset a/b as needed. 18 Min Clock to get this work done.
Conditioning
4 RFT
600m Run
6 Wall Walks
12 DB Hang Cleans 70/50# DB’s
WOD Notes: Goal is 15-19 minutes. Scale the run to 400m if you can’t complete a 600 in less than 3:30. Run sub = 1500m bike. WW sub = 8 shoulder taps/WW. DB’s should be heavier than normal to where you may have to break them up once/round. Hook grip the DB’s if you can!
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)