Strength
Every 3 Min x 4 Sets
a) Front Squat – 5 Reps @ 70% (5 sec eccentric)
b) One Arm Shoulder Press DB – 8 Reps (each arm 3 sec eccentric)
Conditioning
13 Min AMRAP
20 Thrusters 95/65#
20 Sumo Deadlift High Pull 95/65#
25 Weighted Sit-ups
15 Thrusters 135/95#
15 Sumo Deadlift High Pull 135/95#
25 Weighted Sit-ups
10 Thrusters 155/105#
10 Sumo Deadlift High Pull 155/105#
25 Weighted Sit-ups
*Max Clusters 155/105#
WOD Notes: The Goal is to have at least 2 min on the clusters at the end. The first 2 barbells should feel relatively light to where you’re doing thrusters unbroken. Weighted Sit-ups are put in there to get some core work in with an elevated HR. You should be able to recover a little as well so that you can hit the thrusters unbroken the next rd. Hold a 15# DB or 5# plate behind head for WS & anchor your feet if possible.
Assistance
Banded Adduction/Abuction – 3×15-20 Reps Each (heavy band)