Strength
a) Front Squat – 15 min to work up to a heavy single, then 3×5 @ 75-80% (pause each rep)
b) Barbell High Pulls – 4×10 (focus on being strict with these)
—Superset a/b together
Conditioning
15 Min AMRAP
1 Rope Climb 20ft or 1 Pegboard Ascent
10 Thrusters 115/75#
10 Bar Facing Burpees
WOD Notes: TD = 6-8 rd. RC scale = climb to 15ft or 3 up/downs. Thrusters should be unbroken every round, but should feel challenging by round 3. Open burpee standard does not apply in this WOD, so you may step-up & back.
Assistance
a) Strict Chin-ups – 10×5 (heavier than last wk), accumulate 50 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavy)
