Strength
a) Back Squat (1 sec pause) – 5×3 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×7 (slow eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!
Conditioning
18 Min AMRAP w/ Partner
16 Power Snatches (increase by rd)
40/32 Cal Assault Bike
4 Rope Climbs 20ft
WOD Notes: Goal is 3+ rds (get into 4th rd of bike). PS should start @ 60% & increase by 5% each rd. You may break up the work as needed. RC sub = 2 heavy pulleys/RC or 7 rings rows/rc.
Assistance
a) Lateral/Front/Rear Delt Raises – 3×12 each
b) Trunk Rotations (puley) – 3×10 each side