Strength
a) Back Squat – 5×8 @ 62-67%
b) One Arm High Pulls – 5×8
—Supeset a/b every 3 minutes.
Conditioning
2 Min AMRAP x 10 (with a partner)
150m Sled Drag 100/50#
Max GI Janes
WOD Notes: TD = 10-15 GI Janes/rd. Score = total GI Janes between the 2 of you. Sled Drag is to the Marcor Sign & back into Rage. You should be able to run with the sled the entire time & should take about 50-75 sec even in the later rounds. Each athlete will do 5 rounds of 2 min on / 2 min off.
Assistance
a) Supinated Grip Pull-ups – 3RM (weighted) + 4×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 45 sec on 45 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)
