Strength
a) Jump Squats – 3×6 30-35%
b) Back Squat – Work up to a heavy single
c) One Arm High Pulls – 4×8 (each arm)
Conditioning
13 Min AMRAP
1 DB Burpee Ground To OH 50/35#
2 DB Squats (2 DB) 50/35#
20 Double Unders
2 DB Burpee Ground To OH 50/35#
4 DB Squats (2 DB) 50/35#
25 Double Unders
3 DB Burpee Ground To OH 50/35#
6 DB Squats (2 DB) 50/35#
30 Double Unders
4 DB Burpee Ground To OH 50/35#
8 DB Squats (2 DB) 50/35#
35 Double Unders
***Continue with pattern until time is up
WOD Notes: TD = Rd of 8-9 DB BGTO. DB Burpee GTO should be a little more heavy than normal. Squats should be unbroken each round (open standard). DU scale = 2x singles or 1/2 DU each round.
Assistance
a) Supinated Grip Pull-ups – 5×3 (heavy) + 3×10 or Accumulate 15 negatives
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 3 sets ME 25/15# plate (lighter than last week)
