Strength
Every 3 minutes for 4 sets:
4 Back Squats @ 82-87%
12 One Arm High Pulls (each arm)
Conditioning
For Time
Buy In: 40/30 Cal Row
6 Rounds of:
5 Hang Power Cleans 185/125#
10 Burpees
Buy Out: 40/30 Cal Row
WOD Notes: TD = 11-16 min. HPC = 65% of max (should feel moderately heavy towards the later rounds). Burpees = open standard.
Assistance
a) Strict Chin-ups (close-grip) – 5×10 (accumulate 50 reps) or 15 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavier than last wk)
