Strength
Hang Sq Clean + Split Jerk – 1 rep every min for 10 min
—Start @ 75% & work up to a heavy single
Conditioning
Complete 8 Rounds For Time (with a partner)
15 Shoulder To Overhead 155/105#
500m Row
WOD Notes: TD = 18-24 min. Partner A works while partner B rests, however partner B will start at the 3 min mark if partner A takes longer than 3 min to finish rd. This applies to all rounds, so pay attention to the time when your partner starts their round. Each round is 95%+ effort, so push the row! Use about 50% of max push jerk (you should be able to go unbroken each round, but should get difficult by the 3rd round).
Assistance
a) One Arm High Pulls – 3×10 (each arm)
b) Hollow Rocks – 10 Rounds of Tabata