Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 82% (heavier than Fri)
c) One Arm High Pulls – 4×12 (3 sec tempo down – may have to go lighter)
Conditioning (20 min cap)
100 Bar Facing Burpees For Time
*Top of every min do 2 squat cleans @ 205/125# (65%)
WOD Notes: TD = 12-18 min. WOD starts with the 2 cleans. Cleans should feel moderately heavy to where they take 15-20 sec when you get in the later minutes of the WOD. Burpee = open standard!
Assistance
a) Supinated Grip (narrow grip) Strict PU – 6×10 or Accumulate 60 reps. C2B = RX+
b) Weighted Plank: 8 sets – 45 sec on / 45 sec off
—Heavier than last wk
c) Grip Test: Plate Pinch Walk (both hands) – 3 sets Max Effort 35/25#
