Strength – “18 Min Clock”
a) Front Squat – 2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
10 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is 10-15 minutes. WB should be done in 1-2 sets each rd. Try to face the box for the BBJO.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm