Strength
a) Back Squat – 5×6 @ 80%+
b) Strict Pull-ups (Close-Grip) – 5×8 (advanced = weighted)
Conditioning
5 RFT
8 Hang Power Clean (135/95#+)
10 Front Rack Lunges (135/95#+)
15 Lateral Burpees over Bar
—rest 1 min between rounds
WOD Notes: Each round should take less than 2:30. Increase weight each rd during your rest. Goal is to increase 10/5# each set. You should be able to do 7 HPC, drop the bar then go unbroken on the FRL every round. You must stand up all the way on the burpees. Score = total time minus 4 min.
Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3 Sets
b) Seated DB Bicep Curls – 4×12 (heavy)