Strength
a) Back Squat – Work up to 90-95% of 1RM, then 1×20 @ 70% (Wk 4 of 5)
b) One Arm High Pulls – 5×8 (each arm)
—Time your 20 rep. It should take under 2 minutes.
Conditioning
12 Min AMRAP
12 Thrusters 115/75# (RX+ = 135/95#)
12 C2B Pull-ups
12 Front Rack Lunges (RX+ = 135/95#)
12 T2B
WOD Notes: Goal is to get close to 5 rounds. Pick a weight to where you can go unbroken on the barbell each rd. C2B sub = chin over bar, banded pull-ups, or ring rows. T2B sub = T2R, sit-ups, or leg raises.
Assistance
a) Weighted Plank – 8 Rounds: 45 Sec on / 45 Sec off
b) DB Bicep Curls – 4×12 (heavy)