Strength
a) Back Squat – 5×5 @ 85% (week 5)
b) One Arm High Pulls – 4×8 (focus on slow eccentric)
Conditioning
4 RFT
9 Hang Power Snatches 135/95#
18/15 Cal Assault Bike
21 Wall Balls 30/20# to 10/9ft
WOD Notes: Goal is 12-15 minutes. HPS should be done in 1-2 sets each rd (shouldn’t feel like you could do 12+ reps unbroken in a row fresh). WB should be done in 1-2 sets, but try to go unbroken to finish the WOD at the end.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Straight Arm Lat Pull-down (use ropes) – 4×10