Strength
a) Back Squat – 5×5 @ 82.5% (heavier than last wk)
b) One Arm High Pulls – 3×12 (each arm)
—Superset a/b every 3 minutes. Last 2 sets are stand alone on the squats
Conditioning
1 Round
20 DB Hang Pwr CnJ 45/30#
20/16 Cal Assault Bike
—Rest 2 minutes
2 Rounds
15 DB Hang Sq Cleans 45/30#
15/11 Cal Assault Bike
—Rest 2 minutes
3 Rounds
10 DB Hang Clusters 45/30#
10/8 Cal Assault Bike
WOD Notes: Goal is 15-20 minutes. You will subtract 4 minutes from your total time. DB should feel light to where you can do each round in 1-2 sets. Try to finish fast on the last bike of each round since you have 2 minutes of rest!
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Reverse BB Bicep Curls – 4×10 (go lighter than normal)