Strength
a) Overhead Squat – 5×5 @ 75-80% (build to a heavy set of 5)
b) Strict Pull-ups – 5×8 (advanced = weighted or sub 5 negatives)
—Superset a/b every 3:30. You may sub Front Squats or Back Squats if OH mobility is limited
Conditioning
5 RFT – “15 Min Cap”
10 Hang DB Squat Cleans 50/35#
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 12-15 min. There is a 15 min cap on this! Scale the weight on DB’s to where you can go unbroken or the height of the BJO, to where you can get those done in 45 secs or less each rd.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Tibialis Raises – 4×15