Strength
a) 5 (3 Push Jerks + 30ft OH Carry) @ 80%+
b) Barbell Hip Thrusts – 4×12 (Heavy – Pause each rep)
—Superset a/b every 4 minutes. Face away from the wall for the jerks, so you can walk forward for OH Carry. Try to walk all the way to the bikes/ski ergs. Walk slowly & under control. Focus on locking elbows & spreading bar as you walk. Partner up with someone for both movements.
Conditioning
For Time
10-1 Thrusters 115/75#
1-10 T2B
***Complete 1 set of 300ft on Versaclimber at some point during the WOD.
WOD Notes: Goal is 6-10 minutes. Thrusters should be unbroken each rd & feel relatively light. T2B sub = T2R, hanging knee raises, or V-ups. Some will have to start WOD on the versa.
Assistance
a) Week #2 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×45 sec each side
b) DB Bent-over Rows – 4×10 (heavy) + 1×8 (light – pause each rep for 5 sec)