Strength
Back Squat – 10×1 @ 94% (10 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Friday
Conditioning
3 Rounds For Time
10 Power Snatches @ 65% (full snatch)
20 Bar Facing Burpees
40/35 Cal Bike (25/15 Assault)
WOD Notes: TD = 12-18 min. PS should be quick singles, but make sure you setup for each rep & focus on technique. If you did last Thursday’s WOD, they should be heavier than what you used % wise.
Assistance
a) Strict C2B Pull-ups – Accumulate 100 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets
