Strength
a) Back Squat – 5×3 (pause) @ 80% (heavier than last wk), 1×8-12 Reps @ 70%
b) Strict Pull-ups (supinated) – 5×8 (advanced = weighted or use a band)
—Superset a/b every 3:30. Try to pick a weight for all 5 sets. We will increase each wk.
Conditioning
6 RFT
15/12 Cal Ski
12 Box Jump Overs 24/20″
15 Russian KB Swings 88/70#
WOD Notes:
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm
—Go a little lighter for part (a).