Strength/Skill
Every 3 Min x 5 Sets
a) Back Squat: 5 Reps (3 Pause + 2 Regular) @ 75%
b) T2B: 8-15 Reps (RX+ = 10 Strict T2B)
—If you don’t have T2B, you will practice hollow/arches & get feet as high as possible. We can give you a lower target to hit.
Conditioning
3 RFT
15 DB Hang Sq Cleans 60/40# (RX+ = 70/50#)
150m Sandbag Carry (on shoulder) 125/80#
25/20 Cal Ski
WOD Notes: Goal is 12-15 min. You should be able to do the Hang Sq Cleans in 1-2 sets each rd.
Assistance
a) Strict Pull-ups (wide grip): 5×8-10 Reps (RX+ = weighted or c2B)
b) Weighted Plank: 6 Sets: 45 sec on / 45 sec off
