A. Coach will warm you up accordingly.
B. Wtd Pullups (pronated grip only) – 4,2,2,1,1, if cannot complete wtd pullups, practice slow negatives, 3-5 reps x 3 sets, rest as needed. If cannot complete a slow negative (looking for at least 4-5 second time travel down to the bottom) complete chin hang, accumulate 3 minutes total, rest as needed.
C. Single Leg Rear Foot Elevated Split Squat – barbell loaded in back rack position, build to an 8RM/leg.
D. Find Heavy Complex for the day: 1 PC & PJ + 2 Front Squats
4 min AMR @ 70-75% of Part D