Strength
a) Front Squat – 5×4 (2 Pause + 2 regular) @ 75%+ (heavier than last wk)
b) DB Skull Crushers – 5×8 (5# heavier than last wk)
—Superset a/b every 3 minutes
Conditioning (15 Min Cap)
100 Bar Facing Burpees For Time
Every 1:30 starting at 0:00, do:
*ODD RDS = 10 Front Rack Lunges (heavyish)
*EVEN RDS = 8-10 Strict Pull-ups (RX+ = 5-8 Bar MU)
WOD Notes: Goal is to finish under 15 min cap. The max number of rounds you will do is 10 (5 sets of lunges & 5 sets of pull-ups). At 3.2.1…Rage, you will start with 10 front rack lunges, then do as many burpees in the remaining 1:30. Pick a weight that you could lunge for 20 reps unbroken if you were just doing one max set fresh. Try to jump over the bar instead of stepping if possible. PU sub = banded or kipping if you want to work on that skill. The Lunges/PU should take no more than 30 sec.
Assistance
a) Tabata Hollow Rocks – 10 Rounds (20 sec on / 20 sec off)
b) DB Reverse Flies – 4×12 (control tempo on the way down – w: 5-10#, m: 15#)