Strength
a) Back Squat (wk 6) – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)
—Superset a/b every 3:30.
Conditioning
10 Min AMRAP
2 GI Janes
2 Hang Cleans (see notes) 155/105# (RX+ = 175/115#)
4 GI Janes
4 Hang Cleans
6 GI Janes
6 Hang Cleans
***Continue pattern until 10 min is up.
—Rest 3 minutes
400m Run Backwards for Time (goal – sub 3)
WOD Notes: Goal is to get to the rd of 14. Use around 55% of 1RM HSC. You should be able to go unbroken through the round of 8 & then maybe have to break up at rd 10. You must alternate power & squat each rep. Choose a bar that’s above your reach if you can do a strict pu.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) BB Bicep Curls – 4×12 (2 sec eccentric)