Strength
a) Back Squat – 5×3 (5 sec eccentric)
b) One Arm High Pulls – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
15/11 Cal Ski
15 T2B
15 Overhead Squats 115/75# (RX+ = 135/95#)
WOD Notes: Goal is 5+ Rds. T2B sub = 9-12 reps, toe through rings, or leg raises (feet touch rig). OHS should feel light to where you can go unbroken every rd. Sub Front Squats if oh mobility is limited.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20
