Strength
a) Back Squat – 7×1 (pause) @ 85-95% + 2×10 @ 70% (should be as fast as possible)
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
3 Min AMRAP x 4 (with a partner)
20 KB Swings 70/53#
20 Burpees (no jump)
Max Cal Row
—2 min rest between rounds
WOD Notes: Score = total cals (do not reset monitors). Each partner will do 4 rds (8 total). To start the WOD, Partner A will work while Partner B rests. Partner B will start at the 2 min mark. Goal is to have 45-60 sec on the rower each round. The Row should be 95%+ effort, so don’t hold back!
Assistance
a) Strict Pull-ups – Accumulate 60 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
