Strength
a) Back Squat (5 sec tempo down) – 6×4 @ 75-80%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning (17 min cap)
For Time
30/20 Cal Assault Bike (50/40 AD)
25 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/20 Cal Assault Bike (50/40 AD)
20 DB Snatches (alternating) 70/45#
25 Burpee Box Jump Overs 24/20″
30/20 Cal Assault Bike (50/40 AD)
WOD Notes: The goal is to avg 2 min/segment, which would put you at around 14 minutes. Use a lower box if necessary. You should be able to to muscle snatch all the snatches, so go light to where you can do that!
Assistance
a) Strict Pull-ups – 7 E2MOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off
