Strength
a) Jump Squats – 3×6 @ 18% (bear hug slam ball)
b) Back Squat – 1×20 @ 65%
c) One Arm High Pulls – 4×10 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Land in athletic position (knees track over toes).
Conditioning (20 min cap)
5 Rounds For Time
10 DB Front Rack Box Step-ups 20/18″ (80/50#)
15 Burpee Box Jump Overs 20/18″
25/20 Cal Row
WOD Notes: TD = 15-20 min. Use (1) DB for the Box step-ups. Row should be paced each round until the last round.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) Strict C2B Pull-ups (supinated) – 7×6 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).
