Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75% 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—Stamina = 50 Back squats for Time at 65% of 1RM (same as Fri).
b) One Arm High Pull – 3×10 each arm
Conditioning
12 Min AMRAP of Bar Facing Burpees
*Top of every min do 5 thrusters 125/85#
WOD Notes: TD = 70-120 burpees. WOD starts with 5 thrusters (sorry for those who did “31 Heroes”). This WOD is very similar to last Monday, which you should approach it as an EMOM of 5 thrusters + 6-10 burpees. You must face the bar for the burpees & jump/land with 2 feet.
Assistance
a) Weighted Plank – 4 sets: 1 min / 1 min off (heavy)
b) C2B Pull-ups (narrow grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight
