Strength
a) Bench Press – Find a Heavy Single, + 3xME @ 70%
b) Single Arm Farmers Carry – 3×40 yards (each arm) – heavy
—Superset a/b every 3:30. Try to keep hips on the bench & you don’t have to pause. You will carry a DB/KB/Farmers Handle w/ right arm out to where parking lot meets the road, back with (L) arm. GO HEAVY!
Conditioning
10 Rounds w/ Partner (interval)
5 Hang Power Cleans (70-75%)
10 Lateral Burpees over Bar (RX+ = 12)
15/12 Cal Row
WOD Notes: Goal is sub 2:00/Rd so that you finish under 20 minutes w/ your partner. HPC = M: 205-225#, F: 135-155#. HPC should feel heavy for 5 reps especially the last 2 rounds. You don’t have to increase each round if you start too heavy. Stand up all the way on the burpees as you jump over. SPRINT the row! Partner A does the entire round while Partner B rests.
Assistance
a) 20 Sec Hollow Rock + 20 Hollow Sec Hold – 8 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)