Strength
a) Back Squat – 1×5 @ 70%, 1×4 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 2×1 @ 90%+
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—18 Min Clock to get this work done. You will build to a heavy single for part a.
Conditioning
12 Min AMRAP Ladder
3 Overhead Squats 115/75# (RX+ = 135/95#)
3 T2B
6 Overhead Squats 115/75#
6 T2B
9 Overhead Squats 115/75#
9 T2B
***12/10 Cal Ski to start each round. Continue pattern for 12 minutes.
WOD Notes: Goal is to get to the round of ski/21/21. You should be able to go unbroken on the Squats through the round of 12 & 15. If OH mobility if lacking, you can do front squats. T2B sub = T2R, GHD SU, weighted SU, or leg raises on incline bench.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 10×12 (rest 30 sec between)