Strength
a) Bulgarian Split Squats – 4×6 (each leg – heavier than 2 wks ago)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b. Split squats should feel challenging for 6 reps but not a max.
Conditioning (12 Min Running Clock)
For Time – Open WOD 18.2/18.2A
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 #)
Bar Facing Burpees
Then, “18.2 A”
1 Rep Max Clean
WOD Notes: Compare score to last year. Make sure your bar is preloaded before the WOD starts.
Assistance
Weighted Plank – 5 sets: 60 sec on / 60 sec off (heavier than last wk)
