Strength
a) Hex Bar Deadlift (high handles) – 5×5 @ 80%+
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Build to a heavy set for part (a) & no touch n go. You should be able to go heavier than normal, since it’s less range of motion.
Conditioning
10 Min AMRAP
20/16 Cal Row
50 Double Unders
—Rest 1 minute
400m Sandbag Carry on Shoulder 150/115# (Unbroken)
WOD Notes: Goal is 5+ rounds & sub 4 minutes for the sandbag carry. DU sub = 75 singles or 100ft versa Climber.
Assistance
a) GHD Sit-ups – 6×20 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15