Strength
a) Back Squat – 20 Min to work up to a heavy 1 rep (wk 7 – test)
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
17 Min AMRAP (with a partner)
80/65 Cal Assault Bike
40 Double Dutch Burpees
20 (3 Power Clean + 4 Front Rack Lunges) 185/125#
WOD Notes: Goal is to complete 1 rd+ the 2nd rd on bike. Only movement you will work at the same time is burpees, which is 40 each (80 total). You may switch anytime you’d like on the bike but I’d recommend every 10-15 cals (should be sprints!). Barbell should feel somewhat heavy.
Assistance
a) Pull-up Challenge (wk 7) – Accumulate 3 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off