Strength
a) Jerk (from rack) – 5×5 @ 75%+
—Work up to a heavy single after if you feel strong.
b) Hollow Rock – 5×30-60 sec
—Superset a/b every 2:30 minutes
Conditioning
18 Min AMRAP w/ a Partner
20/15 Cal Assault Bike
10 Deadlift 315/205# (65%)
10 C2B Pull-ups (RX+ = 8 Muscle-ups)
40/30 Cal Assault Bike
20 Deadlift
20 C2B Pull-ups (RX+ = 16 Muscle-ups)
60/45 Cal Assault Bike
30 Deadlift
30 C2B Pull-ups (RX+ = 24 Muscle-ups)
80/60 Cal Assault Bike
40 Deadlift
40 C2B Pull-ups (RX+ = 32 Muscle-ups)
*Continue Pattern until 18 min is up
WOD Notes: Goal is to get to the 80/60 cal assault bike rd. Try to sprint the bike each time you get on it! You should be able to touch n go in sets of 3-5 reps even when fatigued. It shouldn’t feel crazy heavy, but not light either. C2B sub = chin over bar or banded pu. No scaling reps!
Assistance
a) Strict Pull-ups – 5×8-10
b) Glute/Ham Raises – 4×12 (sub: 6 negatives. Lower down slow)