Strength (week 4)
a) Back Squat – 5×3 @ 85%+ 1 ME @ 77% (8+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm – slow eccentric)
—Superset a/b every 3 minutes
Conditioning
4 RFT
12 Weighted Burpees 50/35# (RX+ = 60/40#)
15 DB Hang Cleans 50/35#
60 Double Unders
18/14 Cal Assault Bike
WOD Notes: Goal is 12-16 min. Use same DB for burpees/hang cleans. DU sub = 30 DU, 100 singles, or 120ft versa. You should be able to avg 4 min or less/round.
Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off (heavier than last wk)
b) Banded Abduction (attach band to rig & have constant tension) – 3×15 each leg