Strength
a) Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8 (heavier than last wk)
Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
30 Power Snatches 115/75#
30 C2B Pull-ups
30 Thrusters 115/75#
WOD Notes: TD = 9-15 min. 17 min cap. Thrusters should be done 3-4 sets max with short rest between. Scale C2B PU to 15-20 reps or give yourself 2 min max per set. Power snatches can be quick singles or touch n go a few reps at a time.
Assistance
a) Strict Chin-ups – 10×3 (heavier than last wk), 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)
