Strength
a) Back Squat – 1×14, 1×10, 1×6, 1×4, 1×2
b) DB Pull-over – 5×8 (heavy)
—Superset a/b every 3:30. Shoot for 65/70/80/85/90% for the squats.
Conditioning
15 Min AMRAP
20/16 Cal Ski
15 Plate Ground to Overhead 55/45# (RX+ = 65/55#)
40 Sec Weighted Wall Sit 55/45# Plate (RX+ = 65/55#)
WOD Notes: Goal is 5+ rds. You will do the plate G to OH under the rig, so that you can transition to the weighted wall sit quickly. Place the plate standing up in your hip crease as you place hands at the side of plate (sit at parallel). You may scale the weight of the plate if necessary.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavy)
b) One Arm High Pulls – 4×12 each arm