Strength
a) Front Squat – 5×5 @ 75% (wk 1 – shouldn’t feel like a 5RM)
b) One Arm High Pulls – 5×8 (each arm)
—FS are same weight across. Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
60 Double Unders
10 DB Weighted Burpees 50/35#
12 DB Hang Cleans 50/35#
10 DB Box Step-ups 50/35# 20″
WOD Notes: Goal is 5 rounds. DU sub = 25 DU, 75 singles, or 100ft Versa. You should be able to go right from the DB Hang Cleans to the Step-ups unbroken. If you have to take a quick break after the 11th rep that’s fine. DB’s are on the shoulders for the step-ups.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) GHD Back Extensions – 4×15 (weighted = advanced)
