Strength
a) Bulgarian Split Squats (last wk) – 5×5 (each leg) @ 57% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same as last wk)
Conditioning
15 Min AMRAP
5 (1 Hng Pwr Cln + 1 Hng Sq Cln + 1 Thruster) 155/105#
1 Rope Climb 20ft
15 Burpees
WOD Notes: TD = 4-5 rd. RC scale = climb to 12-15ft or do 2 down/ups.
Assistance
a) 60 Strict C2B Pull-ups – 20 Wide Grip + 20 Normal Grip + 20 Narrow Grip
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)
