Strength
Back Squat – 5×5 @ 75% (A little heavier than Fri)
—5 sec count down + 1 sec pause in bottom
Conditioning
Complete 10 Rounds For Time With a Partner
9 Thrusters 155/105#
15 T2B
21/18 Cal Row
WOD Notes: TD = 20-25 min (1:45-2:15/rd). This WOD is interval style where each round is 95%+ effort! Partners may use different weights, but use same bar to save space. Partner A will complete one full round while partner b rests. As soon as partner A finishes row, partner b immediately starts. Thrusters should be fairly heavy for 9 (should be able to get 15+ if you were to go for a max set fresh). T2b scale = 10 T2B or 15 knee above hips or hollow rocks. DO NOT pace row!
Assistance
a) Accumulate 60 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!
