Strength
a) Back Squat – Work up to a heavy single, then 1×15 @ 60% (try to do 15 reps as fast as possible)
b) One Arm High Pulls – 4×10 (each arm)
Conditioning
5 Rounds For Time
10 Front Rack Lunges 155/105#
15 T2B
25/18 Cal Bike (15/10 assault)
WOD Notes: TD = 10-15 min. FRL should be about 40% of your back squat (should be able to do 10 in a row and not have to rest much after the bike before you pick up bar). T2B scale = 8-12 reps or 15 V-ups/Tuck.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 4×10 or accumulate 40 reps or do 15 negatives.
