Strength
3 Position Clean (full) – Above Knee + Below Knee + Ground 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3. Try to go heavier than last wk.
Conditioning
10 Min AMRAP
10 T2B
1 Rope Climb 20ft (RX+ = Legless)
8 Front Rack Lunges 135/95#
WOD Notes: Goal is 6+ rds. T2B sub = toe through rings or leg raises against rig. RC sub = climb to 12-15ft or 2 up/downs. Lunges should feel light! Around 40% of Front Squat.
Assistance
a) Banded Leg Curls – 3×20 (each leg) (Advanced = GHR – 4×15)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min
