Strength
a) Back Squat – 1×20 @ 67% (Wk 3 of 5)
b) Front Rack Lunges – 3×8 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (supinated) 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. Time your 20 rep. It should take under 1:45.
Conditioning (Compare to 3/2/2020)
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski
WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time).
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)