Strength
a) 1 Front Squat + 1 Back Squat – 6 Sets @ 85-95%+ of FS/BS
b) DB Pull-over – 5×8 (reach as far down/back as you can)
—Superset a/b as needed. After 1 FS, rack it & add more weight to the BS. Both reps should feel challenging for each squat. Work up to a heavy FS max.
Conditioning
For Time – “Murph Prep Mixed with Isabel”
800m Run
5 Rounds of “Cindy”
30 Power Snatches 135/95#
5 Rounds of “Cindy”
800m Run
WOD Notes: “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 20 minutes. You may scale the run to 600m if you can’t run an 800m in under 3:30 or C2 bike 1600m. You should be able to do quick singles on the PS or touch n go a few reps together (65% of PS).
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm (2 sec eccentric)