Strength
a) Back Squat – 5×5 @ 87.5%
—Stamina = 50 Back squats for Time at 60% of 1RM (little heavier than Fri)
b) Narrow Grip High Pull (use barbell) – 3×10 (heavy)
Conditioning
For Time (20 min cap)
30 Burpee Box Jump Overs 24/20″
40 KB Swings 70/53#
400m Sled Drag 70/35#
40 KB Swings 70/53#
30 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 11-17 min. Classes over 10 athletes will have to stagger 3 minutes. Advanced athletes should go in first heat. You should able to move consistently on the sled (slow jog to fast walk).
Assistance
a) Weighted Plank – 6 sets ME with a heavy weight you can get for at least 30 sec
—rest as much as you need between sets
b) Pull-ups (supinated grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
