Strength
20 Min to Work up to a heavy 1RM Back Squat, Front Squat, or OHS (your choice)
***If you have extra time get the assistance work done before or after WOD.
Conditioning
AGOQ WOD #5 – 12-9-6 Reps of:
Overhead Squats 165/115#
Burpee Box Jump Overs 30/24″
—Rest 2 minutes
For Time
20 Overhead Squats 135/95#
20 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is 4-9 minutes for the first part & sub 3 minutes on the 2nd part. You should pick a weight where you can go unbroken all 3 rounds but should be challenging. The weight should feel lighter on the 2nd part but all 20 reps should be unbroken.
Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups – 5×8-10 Reps (use band/weight that’s difficult for that rep range)