Strength
a) Back Squat (5 sec tempo down) – 7×3 @ 77-82%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning
12 Min AMRAP
12 DB Bicep Curls 40/25#’s
12 Front Squats 145/100#
12 Bar Facing Burpees
WOD Notes: Goal is 5+rds. Yes – you read that right, bicep curls in a WOD. Choose DB that will be challenging for 12 unbroken reps. Do not use hips! FS should be unbroken & be less than 50% of max.
Assistance
a) Strict Pull-ups – 8 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off (heavier than last wk)
