Strength
a) Back Squat (5 sec tempo down) – 5×5 @ 72-77%
b) One Arm Shoulder Press – 4×8 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning (16 min cap)
5 RFT
30 Wall Balls 20/14# to 10ft
15 DB Hang Power Cleans 50/35#’s
75 Double Unders
WOD Notes: This is meant to be tough to finish. You have to avg just over a minute/rd for each minute in order to finish. WB should be unbroken the 1st/2nd round & done in 2 sets after that (should feel light!). DB HPC should feel light as well to where you do them in 1-2 sets. Please DO NOT drop DB, thank you! DU scale = 25-50 DU, 125 singles, or 1 min amrap of DU.
Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off
—partner a will try to resist moving side to side as partner b pushes hips.
