Strength “15 Min Clock”
a) Thruster – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) GHR or GHD Back Extensions or Hamstring Sliders – 4×12
—Superset a/b as needed. Work up to a 1 rep max thruster
Conditioning
10 Min AMRAP
10 Thrusters 95/65#
10/9 Cal Ski
30 Lateral Hops Over Barbell
WOD Notes: Goal is 5+ rds. This is a WOD where you should be able to move the entire time. It’s only 10 minutes & the weight should feel light for you to where you can go unbroken on thrusters. Try to bound the hops if possible. If necessary you can setup a lower bar to jump over or just jump over a line.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front Raises – 4×12