Strength
a) Back Squat – Work up to a heavy single, then do 1 set max reps @ 70% (10+ reps)
b) One Arm High Pulls – 4×12
Conditioning
18 Min AMRAP
15 Wall Balls 20/14# to 10ft (RX+ = 30/20#)
12/10 Cal Ski
9 Hang Power Cleans 165/115#
WOD Notes: Goal is 6+ rds. WB/HPC should be unbroken each rd. HPC = 65%.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
