Strength
Back Squat – 5×5 @ 82% (same as last fri)
—5 sec count down + 1 sec pause in bottom
Conditioning
15 Min AMRAP
80 Double Unders
40 Wall Balls 20/14# To 10ft
20 Hang Power Cleans 175/115#
WOD Notes: TD = 3-4 rounds. DU scale = 40 DU or 120 singles. You may scale height of WB to 9ft if necessary. You should be able to do sets of 10-15 on the WB with short breaks. HPC = 60%. You should be able to do the 20 reps in 2-3 sets.
Assistance
a) Accumulate 30 Pull-ups (C2B – supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off
