Strength
a) Front Rack Lunges – 5×10 (build to HEAVY set of 10)
b) DB Pull-over – 5×10
—Superset a/b every 3:30
Conditioning
14 Min AMRAP
12/10 Cal Assault Bike
4 Strict Pull-ups
8 Push Jerks 165/110# (RX+ = 185/125#)
4 Strict Pull-ups
WOD Notes: Goal is 6+ Rds. Use around 65% of your Push Jerk max (should be able to go unbroken, but get challenging during the later rounds). Use a band if you can’t do a strict PU, but make it challenging for 4 reps! If you want to work on the skill of kipping you may do 8 kip pull-ups instead of 4 strict.
Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3
b) DB Bicep Curls (same time) – 4×10