Strength
Back Squat – 5×5 @ 70%
—5 sec count down + 1 sec pause in bottom
Conditioning
15 Min AMRAP
12 T2B
9 DB Snatches (alternating) 70/45#
6 Front Rack Lunges 175/115# (55% of FS)
WOD Notes: TD = 6-10 rounds. T2B scale = do 6-8 t2b/round. If you can’t do a t2b, do 12 knee above hips. DB snatches should feel light to where you can muscle snatch them. Lunges should be a moderately heavy load to where you can do all 6 reps in a row, but should feel heavy later in the WOD.
Assistance
a) Accumulate 50 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 20 on / 40 off for 8 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!
REMINDER: The Rage 5 Year Anniversary Party is this Saturday from 11-3pm. Normal Class schedule with group picture at 11:30am.