Strength
a) RDL – 5×6 @ 75%+
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a) & heavier than last wk.
Conditioning
For Time
15-20-25 Hang Power Cleans (increase by rd)
2-3-4 Rope Climbs 20ft
400-600-800m Run
WOD Notes: Goal is 15-19 minutes. HPC = M: 145/165/185#, F: 100/110/125#. You should be able to do the 15 unbroken, but break up the round of 20 & 25. Use around 55/60/65% by rd. RC sub = 7 RR / RC. Run sub = 300/400/500ft versa climber.
Assistance
a) GHD Sit-ups – 35/30/25/20/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)