Strength
a) Bulgarian Split Squats – 5×6 (each leg) – Heavier than last wk
b) Strict Pull-ups – 5×8 (normal grip) – advanced = weighted
—Superset a/b every 3:30
Conditioning
For Time
50/40 Cal Assault BIke
25 Hang Power Cleans 165/110#
75 Burpees
25 Hang Power Cleans 165/110#
50/40 Cal Assault Bike
WOD Notes: Goal is 15-19 minutes. HPC = 60% (should be able to do 8-10 reps at a time). Burpees – Make sure to jump & have hands together OH. Scale the cals back if you can’t get the bike done in under 3:30.
Assistance
a) Weighted Plank: 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls: 4×10 each arm (control eccentric)