Strength
a) Deadlift – Work up to a heavy single in 18 minutes or 5×5 @ 75-80%
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 4 min.
Conditioning
5 RFT
18/15 Cal Ski
12 DB Hang Cleans 50/35#’s
8 Front Rack Lunges 165/105# (RX+ = 185/125#)
WOD Notes: Goal is 12-17 minutes. DB cleans & Lunges should be unbroken each round & not feel crazy heavy.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10