Strength
a) Box Step-ups (front rack) – 4×12 (20/18″)
—focus on standing with one leg before putting other one down. Should feel challenging for 12.
b) One Arm High Pulls – 4×12
Conditioning
15 Min AMRAP
12 Back Squats 185/125#
9 Power Cleans 185/125#
6 Burpee Muscle-ups or 8 GI Janes
WOD Notes: Use same BB weight for BS/PC (please be aware of how you load bar, so you don’t break bumper plates). Use between 45-50% of BS (should be unbroken each rd). PC should be singles. You may use use the bar or ring for MU.
Assistance
Weighted Plank – 10 Rounds (30 sec on / 3o sec off)