Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.
Conditioning (15 min cap)
5 RFT
10 DB Snatches (alternating) 80/50#
15 T2B
20 Wall Balls 20/14# to 10ft
WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!
Assistance
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off
