Strength
a) Back Squat – 1×20 @ 60% (Wk 1 of 5)
b) Front Rack Lunges – 3×12 @ 45% of BS
c) Strict Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps.
Conditioning (16 Min Cap)
125/100 Cal Row For Time
***Every 2 Min starting at 0:00, Do 5 Clean n Jerks 175/115# (RX+ = 205/135#)
WOD Notes: Goal is to finish under 12 min so that you’re not doing more than 40 CnJ. Use around 65% of your max CnJ. You should have around 75-90 Sec per round to get as many cals, so make your transitions as fast as possible!
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 4×8 + 30 Sec Gun Hold