Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Pull-over – 4×12
—Superset a/b every 3:30. You should be maxing if you’ve been consistent the last few Monday’s with the front squats.
Conditioning
4 RFT
400m Run
2 Rope Climbs 18ft
15 Goblet Squats 100/70# DB
WOD Notes: Goal is 12-16 minutes. RC sub = 15 RR or 4 up/downs. Goblet squats should be unbroken each round & feel difficult. Make sure to have the DB vertical & keep it close to your body.
Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) One Arm High Pulls: 5×8 (each arm)