Strength
a) Back Squat (wk 2) – 5×5 (1 sec pause) @ 77-80%
b) Strict Pull-ups – 4×10 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.
Conditioning
For Time
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike
1 Round of Heavy “DT” 205/135#
25/20 Cal Assault Bike
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike
WOD Notes: Goal is 12-17 minutes. DT = 12 DL + 9 Hang Power Cleans + 6 Jerks. The middle round should feel HEAVY to where you have to break up DL & HPC a few times!!! You should be able to move through DL quick & break up the HPC once on the lighter barbell.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×10 each arm (control eccentric)