Strength
a) Front Squat – 6×2 (1 Pause + 1 regular) @ 80%+ (heavier than last wk)
b) DB Bench Press – 5×8
—Superset a/b every 3 minutes
Conditioning
12 RFT w/ a Partner
5 High Box Jumps 40/33″
10 Front Rack Lunges (increase weight every 2 rds)
15/12 Cal Ski
WOD Notes: Goal is 1:30-1:45/rd. This is an interval WOD, where Partner A will complete 1 round while partner B rests. The goal is to sprint is to focus on the box jumps & sprint the ski each round since there’s built in rest! Try to challenge yourself & jump on a high box. If you want to jump on a low box you must do 8-10 reps then. M= 135/165/185#. F = 95/115/125#.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 5 Sets
b) Tricep Pushdown (cable pulley) – 4×10 (heavy)