Strength
a) Front Squat – 18 Minutes to Work up to a heavy single or stay lighter (80%) & do a 5×5.
b) Strict Pull-ups (wide grip) – 5×8 (advanced = weighted or use a band)
—Superset a/b as needed. Go for a PR if you feel strong!
Conditioning
12 Min AMRAP Ladder
2 Burpee Box Jumps 24/20″
2 DB Hang Snatches 50/35# (RX+ = 60/40#)
4 Burpee Box Jumps 24/20″
4 DB Hang Snatches 50/35#
6 Burpee Box Jumps 24/20″
6 DB Hang Snatches 50/35#
—Continue pattern 8/8, 10/10/, 12,12…etc until 12 Min is up.
***5 Shuttle Run Laps after each round
WOD Notes: Goal is to get to the round of 14/14/5. Shuttle Run – 1 lap = Down 5 mats + Back 5 mats. You don’t have to touch the floor on each turnaround, but both feet must cross the line. You must stand up on the BBJ for each rep (not bj Overs).
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)