Strength
a) Specialty Bar Squat (safety bar, camber, yukon) – 5×5 @ 75%
b) DB Pullover – 4×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
4 RFT
10 Hang Power Snatch 115/75#
15 Overhead Squats 115/75#
20 T2B
400m Run
WOD Notes: Goal is 15-19 min. HPS/OHS = 55% (unbroken but feel challenging). Do 9/1 on the HPS, if you have to break it up once, but do the squats unbroken. If OH is limited, then do front squats instead. T2B sub = 10 T2B + 10 V-ups or banded reverse crunch (lay on ground w/ band in hip crease & pull knee to chest w/ knees bent at 90 degree).
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off (heavier than normal)
b) November Strict Pull-up Challenge – 5×8 (40 reps total – normal grip)
—Advanced = weighted or Beginner = banded