Strength
Shoulder Press – 15 Min to Find a 1RM & do 4×8 @ 75%
—You may use a rack if necessary
Conditioning
10 Rounds For Time With a Partner
1 Round of DT 165/105#
25/20 Cal Bike
WOD Notes: TD = 2-2:30/rd. Partner B will start when Partner A gets to 20/15 cal on the bike. DT = 12 DL + 9 HPC + 6 jerks. You should be able to do it unbroken the first 3 rounds and maybe break up the cleans once in the later rounds.
Assistance
a) Hex Bar DL – 10×2 @ 80% of DL
b) One Arm High Pulls – 4×10 (heavy)
c) Hollow Rocks – Tabata 10 rounds
