Strength
a) Back Squat – 4×6 @ 70-75% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×10 (slow tempo on the way down)
Conditioning (20 min cap)
For Time
27 Thrusters 75/55#
20 Bar Facing Burpees
3 Rope Climbs 20ft
21 Thrusters 125/85#
20 Bar Facing Burpees
2 Rope Climbs 20ft
15 Thrusters 165/105#
20 Bar Facing Burpees
1 Rope Climb 20ft
WOD Notes: TD = 12-17 min. Thrusters should be super light & unbroken the first set. You should have to break up the 2nd/3rd round 2-3 times. You must follow “the open” burpee standard. RC scale = climb to 15ft or do 2 up/downs per RC.
Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×10 or accumulate 50 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (heavier than last wk)
