Strength
a) Front Squat – 5×5 @ 82% (wk 4 – heavier than last wk)
b) One Arm High Pulls – 4×8 (each arm)
—Superset a/b every 3 min
Conditioning
50 GI Janes For Time
***Every 2 min including 0:00, 15/11 Cal Assault Bike (RX+ = 18/14)
WOD Notes: Goal is to avg 6-10 GI Janes every rd (have about 1 min to them each round). If you don’t have all 50 done by the 14 min mark you will just finish the GI Janes & skip the bike.
Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) TKE – 3×25 (each leg)
