Strength
a) Box Squats – 6×5 @ 75%+
b) Straight Arm Lat Pull-down – 5×10
—Superset a/b every 3:30. Try to hit at least 3 heavy sets for part (a). Box should be just below parallel. Sit down & back to the box, pause w/o rocking forward & explode it.
Conditioning
5 RFT
12 Goblet Squats 100/70# DB/KB
10 Box Jumps 30/24″
20/16 Cal Ski
WOD Notes: Goal is 11-16 minutes. GS should be heavy for 12 reps. You will hold the DB/KB vertically against your chest. You must stand up on the box for the BJ’s. No step-ups allowed!!!!! Jump on a lower box or stack a few plates. Jumping is a completely different/taxing movement than step-ups. SPRINT the last Ski at the end!
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)