Strength
a) Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Lateral Raises – 5×10
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 LR Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
5 RFT
10 DB Bench Press 80/45#’s
15 T2B
400m Run
WOD Notes: Goal is 15-19 minutes. DB Bench should be heavy for 10 reps! You shouldn’t have more than 3 reps in reserve especially after the first round. T2B Sub = T2R, hanging knee raises, or v-ups. 400m Run sub = 250ft versa climber (no bike allowed).
Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)