Strength
a) Back Squat – 6×2 @ 85%+ (Pause in the bottom)
b) One Arm High Pulls – 4×10 (same weight as last wk)
Conditioning
15 Min AMRAP
6 Hang Power Clean 155/105#
8 Front Rack Lunges 155/105#
12 Lateral Burpees Over Bar
WOD Notes: TD = 5-7 rd. You should be able to do the first rd unbroken on the barbell, but break it up after that. You must stand up all the way on the burpees when you jump over bar. You may do reverse lunges or step forward.
Assistance
a) Strict Chin-ups – 10×4 (heavier than last wk), accumulate 40 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 8 sets: 45 on/45 off
