Strength
Every 3 Min x 6 Sets
a) Back Squat – 3 Reps (1 Pause + 1 5 sec tempo + 1 normal) @ 82-85%
b) Strict Pull-ups – 6-8 Reps (advanced = weighted)
Conditioning
3 RFT
4 Power Clean 235/155# (80%)
30 Wall Balls 20/14# to 10ft
4 Power Clean 235/155# (80%)
25/20 Cal Row
WOD Notes: Goal is 10-13 min. You should be able to do big sets on the wall balls (1-3 sets max). PC should feel heavy to where they take 25-30 sec when you’re fatigued. Row should be paced until the last round.
Assistance
Hollow Rocks – Tabata 10 Rounds
