Strength
a) Back Squat (1 sec pause) – 1×5@70%, 1×3@80%, 1×2@85%, 3×1@90%+
b) Straight Arm Lat Pulldown (rope) – 4×12
—Superset a/b every 3 min. Work up to a heavy single on squat & make sure to finish the pulldowns early so that you can rest for a heavy single.
Conditioning
5 RFT
10 Sandbag/Dball Squats 150/100#
8 Strict Pull-ups (RX+ = C2B)
6 Laps Sandbag/Dball Carry (shoulder) 150/100#
60 Double Unders
WOD Notes: Goal is 13-17 min. You will have the ball/bag on your shoulder/upper back for the squats. 1 lap = 6 mats. RD 1/3/5 = Shoulder Carry. RD 2/4 = Bear Hug Carry. DU sub = 1/2 DU or 120ft versa climber by round (no singles allowed).
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Hollow Rocks (Tabata – 10 rds)