Strength
a) Back Squat – 5×8 (pause reps 2,4,6,8) @ 70%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 4 minutes. Pause for at least 1 sec.
Conditioning
5 RFT
15 Hang DB Snatches (2 arm) 45/30#
12 Box Step-ups 20″ 45/30# DB’s
18/15 Cal Row
WOD Notes: Goal is 15-20 minutes. Hang DB snatches should be done in 1-2 sets every rd. Hold DB’s at the sides for the step-ups. You may use a lower box if necessary & use only (1) DB if (2) is too difficult.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Weighted Strict Pull-ups – 4-6 Reps E2MOM x 8 Sets or 5-7 Reps EMOM x 10 (no weight)
—Try to do 1 more rep than you did last wk for the PU.