Strength
20 Min to work up to a heavy OHS, Front Squat, or Back Squat
—Most of you don’t have a 1RM OHS, so I’d recommend doing that unless your OH mobility isn’t proficient enough. Do 1 set max reps (8-10) @ 75% after you find 1RM.
Conditioning
12 Min AMRAP Ladder
2 Front Squats 155/105# (185/125# back down ladder)
2 Push Jerks 155/105# (185/125# back down ladder)
15 Double Unders
4 Front Squats
4 Push Jerks
30 Double Unders
6 Front Squats
6 Push Jerks
45 Double Unders
*Continue this pattern until 10/10/75. Once you finish 10/10/75, increase weight & go back down the ladder to 8/8/60 and so on…
WOD Notes: If you finish in under 12 min your workout is done and that’s your time otherwise it’s a 12 min amrap. FS/Jerk is the same weight and should be around 55% up the ladder & 60% back down ladder. DU sub = 2x singles or 10/20/30/40/50 DU by rd. You may also sub same amount of ft for versa.
Assistance
a) Weighted Plank – 8 Sets 45 Sec on / 45 Sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)
c) One Arm High Pulls – 4×12 (each arm)