Strength
a) Back Squat – 5×6 (3 pause + 3 normal tempo) @ 65-75%
—Start @ 65% for set 1. Try to pause in absolute bottom of squat for at least 1 sec.
b) One Arm High Pulls – 4×15 (lighter than normal)
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
12 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 10-15 min. WB should feel heavier than normal, but should be unbroken at least 2/5 sets. Try to keep a steady pace on the BBJO (not allowed to put hands on the box – no step-overs allowed). Use a lower box if necessary, but try to jump.
Assistance
a) Strict Pull-ups (wide grip) – 6×10 or accumulate 15 negatives
b) Weighted Plank – 4 sets: 1 min / 1 min off + band pulling you laterally
