Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec.
Conditioning
400 Double Unders For Time
***Top of every min do 6 Front Rack Lunges 205/135#
—rest 3 min when complete then
Tabata Air Dyne For Max Calories
WOD Notes: TD = 8-12 min (12 Min Cap) / 65-110 cal. WOD starts with the lunges. They should be heavy (60% of front squat). DU scale = 100-150 (only if you can do them fairly well) or 500 singles. If you are proficient at DU, approach this as an emom of 6 lunges + 50 DU.
