Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)
b) One Arm High Pulls – 4×10 (each arm)
Conditioning (17 min cap)
3 RFT
12 Devil Press 45/30#’s
16 DB Box Step-ups 24/20″ 45/30#’s
400m Run
WOD Notes: Goal is to avg 5 min rds or faster. DP should be 5# lighter than normal. DB should be on shoulders for step-ups, but you may hold them at your sides if you want to scale. Sub a 250m run for 400m if you know you can’t run a 2:00 400m when fatigued.
Assistance
a) Pull-up Challenge – Accumulate 3 minutes Hold Above Bar
b) Weighted Plank – 5 sets: 1 min on / 1 min off