Strength
a) Back Squat – 6×2 (1 Pause + 1 normal) @ 82-90%
b) Strict Pull-ups (supinated grip) – 6×6 (pause for 1 sec at top)
—Superset every 2:30. You may do 4-5 negatives if you can’t do a PU.
Conditioning
4 RFT
10 DB Hang Cleans 60/40# (RX+ = 70/45#)
12 DB Squats 60/40# (RX+ = 70/45#)
4 Wall Climbs (RX+ = 72ft HS Walk)
400m Run
WOD Notes: Goal is 15-19 min. You don’t have to squat the DB Hang cleans. The goal is to go unbroken for the 22 reps on the DB. WC sub = 2-3/rd or 3 lap slider crawl. 400m sub = 250ft versa.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
