Strength
a) Jump Squats – 3×6 @ 15% (bear hug slam ball)
b) Back Squat – 1×20 @ 60%
c) One Arm High Pulls – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Unload ball mid air as you jump. Land in athletic position (knees track over toes).
Conditioning (21 min cap)
10 Rounds For Time
6 GI Janes
12 Wall Balls 20/14# to 10ft
25 Double Unders
WOD Notes: TD = 15-20 min. Use a PU bar that’s above your reach only if you can do a strict PU. WB should be unbroken every round! DU scale = 10-15 DU or 40 singles (shouldn’t take more than 25 sec).
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 7×5 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).