Strength
a) Back Squat – 5×5 (pause each rep) @ 75%
b) Strict Pull-ups (close-grip) – 5×10 (use band if necessary)
—Superset a/b every 4 minutes. Try to pick a weight for all 5 sets. We will increase each wk.
Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Hang Power Cleans 165/110# (RX+ = 185/125#)
WOD Notes: Goal is 7+ RDS. DU sub = 15-20 DU or 75 singles. T2B sub = T2R, hanging knee raises, weighted SU or incline leg raises. HPC = 67% (should get challenging for 5 by the end).
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×10 each arm