Strength
a) Jump Squats – 3×6 @ 25% (barbell on back)
b) Back Squat – 1×20 @ 68% (little heavier than last fri)
c) One Arm High Pulls – 4×12 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats.
Conditioning
3 Rounds For Time
20 T2B (RX+ = 25)
250m Sled Drag 70/35#
20 Thrusters 95/65#
WOD Notes: TD = 13-18 min. T2B scale = 10-15 reps or V-ups (should take no more than 60 sec). Sled Drag should be a very fast walk or slow jog. Thrusters should be unbroken each round that will feel challenging. Do your best to go unbroken especially the last round!
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off (heavy as possible)
b) Strict C2B Pull-ups (supinated) – 6×8 (3 sec eccentric) or accumulate 15 negatives (if you can’t do a PU).
