Strength
a) Back Squat – 5×8 @ 70% (try to keep weights similar for all 5 sets)
b) Strict Pull-ups – 5×8 (pause each rep at the top)
—Superset a/b every 3:30. Use a band/weight if necessary
Conditioning
10 RFT
4 Hang Power Clean 205/135# (75%)
8 T2B
12/10 Cal Assault Bike
WOD Notes: Goal is 13-17 minutes. HPC should be relatively heavy to where you have to rest a few extra secs before you pick up the bar coming off the bike. T2B sub = T2R, hanging knee raises, or weighted su/LR.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks: 4 Sets
b) DB Bicep Curls + DB Skull Crushers – 3×10 (overload eccentric), 1×10 (both concentric/eccentric)