Strength
a) Back Squat – 6×4 @ 80-82% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×7 (focus on slow eccentric)
Conditioning
15 Min AMRAP
12 Burpees
42ft One Arm (right) DB Overhead Lunges 50/35/20#
10 C2B Pull-ups
42ft One Arm (left) DB Overhead Lunges 50/35/20#
WOD Notes: TD = 5-8 rd. The WOD will start with everyone down by the rowers. You will do 12 burpees, then lunge 7 mats towards the rig, do 10 C2B PU, then lunge back to the starting position. You do not have to jump (leave the ground) for the burpees, since we just did 18.3. Focus on keeping front chin vertical on the lunges & locking out arm while gluing it to your ear when it’s overhead. C2b scale = chin over bar or ring rows. Some athletes are doing 18.3 tomorrow, so classes will lunge 3.5 mats twice each round to stay away from the rig.
Assistance
a) Strict Chin-ups – 10×3 (heavy), accumulate 30 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 10 sets: 3o on / 30 off (heavier than last week)
