Strength
a) Back Squat – 6×2 (3 sec tempo + 1 sec pause) @ 80-90%, 1×10 @ 75%
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 min
Conditioning
5 RFT
18/15 Cal Row
12 Box Step-ups 135/95# to 20″ Box
9 GI Janes
WOD Notes: Goal is 14-18 min. You will hold Barbell in the front rack for the step-ups & should be challenging for 12 steps (alternate as well). Try to pick a bar above your reach if you can do a strict pu.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Seated Incline DB Bicep Curls – 4×12