Strength
a) Specialty Bar Squat – 5×2 (1 Pause +1 Reg) @ 87%+, 1×8-10 Reps @ 75%
b) Straight Arm Lat Pulldown (pulley) – 4×10 (2 sec negative)
—Superset a/b every 3 minutes
Conditioning
6 RFT
4 (2 Back Squat + 2 Lunges) 165/105# (RX+ = 185/125#)
8 C2B Pull-ups (RX+ = 5 MU)
50 Double Unders (RX+ = 60)
WOD Notes: Goal is 11-15 min. You will do 2 BS+2 Lunges & repeat that 4x/rd. Use around 45% of BS or even less if you’re not proficient with lunges. C2B sub = chin over bar or banded PU. DU sub = 25 DU, 25 JJ + 25 MT climber, or 100ft versa.
Assistance
a) Trunk Rotations (pulley) – 3×10 each side
b) Incline Seated DB Curls – 4×10 at same time