Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 55% 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
21 Bar Facing Burpees
15 Thrusters 125/85#
9 Sumo DL High Pull 125/85#
WOD Notes: TD = 4-5 rd. Thrusters should be done in 2 sets each round & should feel moderately heavy. SDLHP – Grip should be just about shoulder width (pinky on edge of knurling). You may do singles or touch n go.
Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 100 Reps in the least amount of time
–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)
