Strength
a) Box Squats – 5×5 @75%
—Set up a box so that it’s just below parallel. Reach hips back further than a normal squat so that shin is more vertical. Pause on box and explode up.
b) One Arm OH Carry – 3×50 Yards each arm (heavy)
Conditioning
3 RFT
1 Round Heavy “DT” 185/125#
3 Rounds of “Cindy”
500m Row
WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 19 min. You should have to break up the HPC 1x and do jerks all unbroken. You may do the pullups strict or kip them.
Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) DB Bicep Curls + DB Skull Crushers – 4×10 each