Strength
a) Back Squat – 5×5 (1 Pin, 1 Pause, 1 Tempo, 2 Regular) @ 70-75%
b) Face Pulls (pulley) – 4×10
—Superset a/b every 3 minutes. You’ll need to partner with someone that’s similar in height in order to setup properly for the pin squat (slightly below parallel is ideal).
Conditioning
4 RFT w/ Partner
50/40 Cal Assault Bike
40 Hang DB Snatches 60/40# (RX+ = 70/50#)
30 Burpees (no jump)
WOD Notes: Goal is 15-19 min. You will alternate “you go, I go” on the bike. Once you finish the bike, you will both work at the same time as partner A does Hang DB Snatches while partner B works on the burpees. You will then switch. Each athlete will do 20 HDS / 15 Burpees per round.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) November Pull-up Challenge – 5 Reps EMOM x 9 Sets (normal grip)