Strength
Back Squat (banded) – 2 EMOM For 10 min @ 60%+ green or blue bands
—Speed is important here, not weight
Conditioning
6 Rounds For Time
5 Thrusters 165/105lb
10 Front Rack Lunges 165/105lb
*Run 800m after the 3rd round only
WOD Notes: The weight for this WOD should be around 65% of your 1RM Thruster. You should be able to do all 5 reps unbroken each round, but should really challenge you to do so in the later rounds of the WOD.
Shayne & Stacey Tobin working out!
