Strength
a) Back Squat – 15 Min to Work up to a heavy single
b) One Arm High Pulls – 4×12 each arm
Conditioning
5 RFT
10 Power Clean 165/105#
20 Wall Balls 20/14# (RX+ = 30/20# to 10/9.5ft)
60 Double Unders
WOD Notes: Goal is 13-17 min. PC = 60% of PC max. Should be quick singles or touch n go a few reps the first round. WB should be done in 1-2 sets. DU sub = 30 DU/80 singles/120ft versa climber.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls (alternating) – 4×20