Strength
a) Front Squat – Work up to a heavy single or 5×5 @ 75-80%
b) DB Pull-over – 5×10 (slow eccentric)
—Superset a/b as needed. 18 Min Clock to get all the work done
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
40 Double Dutch Burpees
30 Hang Squat Cleans (increasing)
WOD Notes: Goal is 3+ rounds. The burpees are at the same time (20 each). The Row/HSC only one person works at a time. HSC = 60/65/70% by rd.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls – 4×12 (keep hands underhand the whole time)