Conditioning – “40 Min Clock”
3 RFT w/ Partner
100/80 Cal Row
40 Overhead Squats 135/95# (RX+ = 165/110#)
2 (20 C2B Pull-ups + 30 HR Push-ups) (RX+ = 8-12 Bar MU/person)
20 Squat Cleans 165/110# (RX+ = 185/125#)
***RD 3 = Work up to a heavy single
WOD Notes: Goal is sub 35 minutes. This WOD is “you go, I go” except for the C2B/PU. You can work at the same time on that portion where one athlete does PU while the other does push-ups. Squat cleans should be around 65%. OHS sub = back squats (if you can’t do an OHS safely).
“Carve Your Pumpkin” – Week #3: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×18