Strength
a) Back Squat – 5×3 @ 80%+ (5 sec tempo descent)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
For Time
50 Wall Balls 30/20# to 10/9.5ft
20 Power Cleans 185/125#
60 T2B
20 Power Cleans 185/125#
50 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is 12-16 minutes. WB should be done in sets of 10 minimum when you’re fatigued. PC = 65-70% (fairly quick singles, but shouldn’t feel light). T2B sub = T2R, GHD SU, Hanging knee raises, weighted Sit-ups, or a combo of any of these, but no scaling the reps!
Assistance
a) GHD SIt-ups – 10×12 (weighted) -rest 30-45 sec between
b) Straight Arm Pull-down (Pulley) – 5×10 (control eccentric)