Strength
a) Close-Grip Bench Press (pause) – 5×5 @ 70%, 1×8-10 @ 65%
b) Strict Pull-ups (supinated grip) – 5×8 (Advanced = C2B or banded = sub)
—Superset a/b every 3 minutes
Conditioning
8 RFT
3 Wall Walks
8 Hang Muscle Cleans (increase after rd 4)
12/10 Cal Ski
WOD Notes: Goal is 11-15 minutes. WW sub = 2/rd or 8 shoulder taps/WW. HMC = M: 135/155#, F: 95/105#). Do not pull under the bar or over arch on the catch w/ hips forward.
Assistance
a) Weighted Plank – 10 Rounds: 30 Sec on / 30 Sec off
b) EZ Bar Skull Crushers – 4×10 (overload the weight & bench press it up)