Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of increasing weight off the rack
10 S2OH (start with a strict press and move to push press)
10 back squats
Mobility
The CFP squat mobility series
Strength
Back squats – 3×5@80 to 85% of the heavy double found on 4/2
Looking back at the heavy double from 4/2, complete 3 sets of 5 reps with 80 to 85% of that weight.
WOD
“A Kings Crown”
4 min AMRAP
500m row
15 S2OH (135/95#)(95/65#)
ME DU’s in time remaining
Rest 4 min, x3
Simple concept here, but it is really going to challenge you. The pace on the row will be pushed. The S2OH should be UB for the most part, and then you are looking at 1:30 to :30 of straight DU’s. Since you get a full 4 minutes off, you should work hard all the way to the end of each interval. Score each round will be DU’s reps.
Accessory Work
5 rounds
100′ farmers carry
20 banded pull aparts
