Strength
a) Back Squat – 4×10 @ 70%+ (build to a heavy set of 10)
b) One Arm High Pulls – 4×12 each arm
—Superset a/b every 4 minutes.
Conditioning “20 Min Cap”
5 RFT
60 Double Unders
20 Russian KB Swings 88/70#
25/20 Cal Bike
WOD Notes: Goal is 15-19 minutes or get under the 20 Min Cap. DU sub = 30 DU or 100 singles. Try to use a heavy KB for the swings & do them unbroken.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×10 Heavy