Strength
a) Jump Squats – 3×6 @ 27-30% (barbell on back)
b) Back Squat – 1×20 @ 72% (heavier than Fri)
c) One Arm High Pulls – 4×8 (3 sec tempo down – may have to go lighter)
Conditioning (18 min cap)
3 Rounds For Time
15 Burpee Deadlifts 45/30# DB
250ft (5 lap) Farmers Carry 45/30# DB
15 DB Thrusters 45/30# DB
30/23 Cal Bike (18/12 Assault)
WOD Notes: TD = 12-17 min. You will use 2 DB for this WOD. Make sure to bring feet up as high as possible on each burpee before you pick-up DB for the DL. DB should feel light to where you can do the Thrusters unbroken each round. Please DO NOT drop DB from overhead! Use KB if classes are large.
Assistance
a) Supinated Grip Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk
Announcement: 9am class only on 4th of July!