Strength
a) RDL – 5×7 @ 70-75%+
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 7 for part (a) & heavier than last wk.
Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Power Cleans @ 75%
1 Rope Climb 15ft
10/8 Cal Bike
WOD Notes: Goal is to get 8+ rounds each (16 total). Partner A will do all the work while Partner B rests. Approach this as about 1:15 on / 1:15 off. PC should be relatively quick singles, but feel heavy! RC sub = Climb 12ft or do 7 RR. SPRINT the Bike!!!
Assistance
a) GHD Sit-ups – 30/25/20/15/15/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)