Strength
a) Front Rack Lunges – 6×6 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 6×6 (3 Sec Pause at the top of each rep). Advanced = C2B or weighted
—Superset a/b every 2:30
Conditioning
3 Min AMRAP x 4 Rounds
20/16 Cal Assault Bike
75 Double Unders
Max DB Power Cleans 50/35# (RX+ = 70/50#)
—Rest 90 seconds between rounds
WOD Notes: Score = Total DB Power Cleans. Goal is to have at least 45 sec each rd to get as many db cleans. Pick a weight that is challenging to do 5-8 reps at a time. DU sub = 35 DU or 125 singles.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Reverse GHD Sit-up Hold – 6×30-45 sec (advanced: use weight)
