Strength
a) Back Squat – 1×5 (70%), 1×4 (75%), 1×3 (80%), 1×2 (85%), 1×1 (90%), 1×1 (95%+)
b) One Arm High Pulls – 3×15 each arm
Conditioning
1:30 AMRAP x 12 With a Partner
10 One Arm DB Hang Clean n Jerks 70/45# (5R + 5L)
Max Cal Row
WOD Notes: TD = 12-20 cal/rd. You should have about 55-60 sec each set to row each round at 95%+ effort!!! The DB Hang CnJ is the same movement from 18.1, but is heavier than the RX weight in the Open. Use a weight that will challenge you for 10 reps each round, but you can move quickly at the same time. Each partner will do 6 rounds of 1:30 on / 1:30 off. Score = total cals.
Assistance
#Abseveryday: Hollow Rocks – 3 sets Max Effort (rest as much needed between sets)
—Rx+ = Banded Hollow Rocks
