Strength
3 Position Clean (full) – Floor + Low Hang + Hang – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning
7 Min AMRAP Ladder
1 Burpee Box Jump Over 24/20″
1 Dball Over Shoulder 125/80#
2 Burpee Box Jump Overs 24/20″
2 Dball Over Shoulder 125/80#
3 Burpee Box Jump Overs 24/20″
3 Dball Over Shoulder 125/80#
***Continue Pattern until 7 Minutes it up. Score = total reps
—Rest 3-5 minutes then:
1 Min VersaClimber for Max Feet
WOD Notes: Goal is to get to the round of 8+. Use a lower box if 24/20″ is too high and jump. No stepping up is allowed.
Assistance
a) Banded Leg Curls – 4×15 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 4 min
Announcement: No Open Gym this Sunday!
