Strength
a) Back Squat – 5×2 (pause) @ 85%+ (heavier than last wk), 1×8-12 Reps @ 70%
b) Strict Pull-ups (supinated) – 5×10 (advanced = weighted or use a band)
—Superset a/b every 3:30. Try to pick a weight for all 5 sets.
Conditioning
15 Min AMRAP
12/10 Cal Bike
10 Hang DB Cleans 60/40#’s
3 Wall Walks (RX+ = 4)
WOD Notes: Goal is 7+ rds. DB HC should be unbroken, but get challenging towards the later rounds. WW sub = 20-30 Shoulder Taps or 8 Burpees. Reset monitors after each rd. You should be doing 4 WW if you’re proficient at them.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 Sec)
—Go a little lighter for part (a).