Strength
a) Bench Press – 5×2 (1 rep = pause 1″ above chest & pause 2nd rep on chest), 1X12+ Reps @ 65%
b) Single Arm Farmers Carry – 4×40 yards (each arm)
—Superset a/b every 4 min. Use around 80%+ for part (a). 4 total reps/set for part (a). You will carry a DB/KB/Farmers Handle w/ right arm out to where the parking lot meets the road & left arm on the way back. GO HEAVY! If it’s raining do 30 Sec each arm inside.
Conditioning – “22 Min Cap”
10 RFT w/ Partner
20/16 Cal Ski
8 DBall/Bag Cleans 150/115#
12 Box Jump Overs 30/24″
WOD Notes: Goal is to get under the 22 min Cap. You need to sprint the ski each time & make sure transitions are fast between movements! You guys can all get under the cap, let’s go! Go lighter on the bag/ball to keep moving if necessary.
Assistance
a) 20 Hollow Rock + 20 Hollow Hold – 8 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)