Strength
a) Back Squat – 5×5 @ 75%+ for all sets
b) One Arm High Pulls – 4×10
—Superset a/b every 3 minutes
Conditioning
“Open WOD 17.2 – AMRAP in 12 minutes”
2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 T2B
8 DB Power Cleans (50/35 lb)
Then, 2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 DB Power Cleans (50/35 lb)
WOD Notes: The lunges will start under the rig where you will lunge 25ft away, then 25ft back towards the rig. T2B scale = 8-12 reps. Bar Muscle-up scale = 16 GI Janes.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
