Strength
a) Back Squat – 5×3 @ 80%+ (pause 3rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 5×6 (3 Sec Eccentric each rep)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.
Conditioning
4 RFT
1 Rope Climb 18ft
10 Hang Squat Cleans (M: 155/185#, F: 105/125#)
1 Rope Climb 18ft
20/16 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. RC sub = Climb 12-15ft, 2 up/downs, or 7-8 RR. RX RC = Climb & touch a few feet above the taped line. Rounds 1/2 are with the light weight (55%) & Rounds 3/4 are with the heavier weight (65%). You should have to break up the BB, once each round.
Assistance
a) EZ Bar Bicep Curls – 4×10
b) GHD Sit-ups – 6×18 – weighted (rest 45 sec between)