Strength
Back Squat – (1 pause + 2 tempo + 1 normal tempo) 5×4 @ 80%
—Pause in bottom for 2 sec. 5 sec count down for tempo.
Conditioning
4 Min AMRAP
10 KB Swings 70/53#
10 Box Jumps 24/20″
10 Burpees
—Rest 3 minutes. Repeat for 3 total rounds (12 min total)
Midline – Day 15
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec
WOD Notes: TD = 2-4 rounds for each set. I want you to approach this WOD as if it were only 1 “4 min amrap”. This means to go 100% on the first one and hang on for the remaining 2 “4 min amraps”. You should not be getting more reps on the 2nd or 3rd amrap. You will record 3 separate scores (total reps for each 4 min amrap).
