Strength
a) Hex Bar Deadlift – 15 min to work up to a heavy single or 5×5 @ 80%+
b) 8 (1 DB Lateral Raise + 1 DB Front Raise) x 4 Sets
—Superset a/b as needed. You may use a barbell for part (a) if necessary.
Conditioning
15 Min AMRAP Ladder
3-6-9-12-15-18-21…Burpees (no jump)
2-4-6-8-10-12-14…Power Cleans 165/110#
***Complete 6 Prowler Push Laps at any point during the WOD
WOD Notes: Goal is to get to the round of 21/14. You must stand with your feet under you for the burpees. PC = 60% (should be a moderate weight to where you can keep moving & do quick singles). You must do at least 2 Laps at a time for the prowler, so you can break it up in 2 laps x 3 sets.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)