Strength
a) 4 Shoulder Press + 4 Push Press – 5 Sets @ 80%+ of both
b) Ring Rows – 5×8 (pause at top of each rep)
—Superset a/b every 3 minutes. After your 4 presses, your partner will immediately load more weight on bar to do your 4 PP right away.
Conditioning
10 RFT
3 (1 Front Squat + 1 Thruster) (M: 155/175#) (F: 105/115#)
6 C2B Pull-ups (RX+ = 8 C2B or 3-4 Bar MU)
150m Run
WOD Notes: Goal is 14-18 min. Rd 1-5 = the ligher weight & Rd 6-10 = heavier weight. Barbell should feel heavier than normal for thrusters. Reason for this complex is to get some moderately heavy squat volume in since we haven’t squatted this wk & still get some thrusters in but not tax the overhead since there a bunch in the strength. C2B sub = chin over bar or banded pu.
Assistance
a) DB Lateral/Front Raises – 3×15 each
b) GHD Sit-ups – 5×15 (weighted)