Strength
a) 3 Front Squats + 5 Back Squats – 5 Sets @ 75-77% of FS
b) DB Pull-over – 5×8 (heavier than last wk)
—Superset a/b every 3 min. After 3 FS, rack it & immediately go into your 5 BS.
Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
5 Hang Squat Cleans (m: 155/185#) (f: 105/125#)
7 GI Janes
Buy Out: 50/40 Cal Row
WOD Notes: Goal is 14-18 min. Row should take less than 3:30 at the slowest. HSC = RD 1-3 (55%), RD 4-6 = (65%). They should be unbroken all 6 rounds.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups: 5×6 (use band if necessary & make it difficult for 6 reps)