Strength
a) Bench Press – 18 Min to Find a Heavy Single + 2×10-12 Reps @ 65-70%
b) GHR or Hamstring Sliders – 4×10-15
—Superset a/b as needed. Go for a new PR if you feel strong!
Conditioning
4 RFT
400m Run
8 Power Cleans 185/125# (RX+ = 205/135#)
12 GI Janes (RX+ = 15)
WOD Notes: Goal is 15-19 minutes. PC = 67-70% (should be relatively quick singles, but not feel super light). Choose a bar that’s just above reach if you can do a strict pull-up.
Assistance
a) Hollow Rocks/Hold: 8 Sets – 45 Sec on / 45 Sec off
b) Cable Bicep Curls – 4×12