Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 77% (heavier than Fri)
c) One Arm High Pulls – 4×10 (3 sec tempo down – may have to go lighter)
Conditioning
13 Min AMRAP
50 Double Unders
12 Box Step-ups (6R + 6L) 80/50# DB to 20 inch box
4 Wall Climbs (RX+ = 50ft Handstand Walk)
WOD Notes: TD = 4-6 rd. DU scale = 20-30 DU or 80 singles. You must do all 6 reps with one leg before switching for the box step-ups. Try to use foot that is on the box & avoid excessively pushing off back foot. Share boxes with a partner. Hold DB in front rack. WC scale = 20-25 shoulder taps of HS walk (plate) variation against wall.
Assistance
a) Supinated Grip (narrow 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
c) Grip Test: Plate Pinch (both hands) – 3 sets ME: 45/25# plate
