Strength
a) Back Squat – 1×8 @ 50%, 1×5 @ 70%, 2×3 @ 80-85%, 3×1 @ 90%+
b) DB Pull-over (2 DB’s) – 4×12
—20 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for part (a) & go for a new max if you feel strong.
Conditioning
1-10 Reps of:
Hang Squat Cleans 155/105#
Bar Facing Burpees
***25 T2B at the start of the WOD, start of round 5 & start of round 9.
WOD Notes: Goal is 9-14 minutes. HSC = 60% of 1 RM (should be able to go unbroken through round 8, but get challenging). No reason not to jump over the bar if you physically can! You may cut back to 20 T2B if 25 is going to take longer than 90 Sec. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 4×12 (heavy)