Strength
a) Back Squat – 5×5 @ 90%
—Stamina = 50 Back squats for Time at 63% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)
Conditioning
12 Min AMRAP of GI Janes
*Top of every min do 4 DB Snatches (alternating) 100/70#
WOD Notes: TD = 60-90 GI Janes. WOD starts with 4 DB snatches (they should feel heavier than normal & take only 15 sec). Make sure to have DB close to the pull-up rig to minimize transitions. Large classes will stagger some athletes 30 sec later. GI Jane scale = burpee + hang knee tuck.
Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavy)
b) C2B Pull-ups (wide 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
