Strength
a) Reverse Deficit (3″) Lunges – 5×10 (build to a heavy set)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Last week of lunges.
Conditioning
3 RFT w/ Partner
250m Sled Drag 150/115#
50 T2B
30 Power Snatches (increasing)
WOD Notes: Goal is 20-24 minutes. You need to load a sled where you are able to run most of it (no walking for an extended period of time!!!). T2B sub = T2R, GHD SU, Hanging Knee Raises, or Incline Leg raises on a bench. M: 115/145/175#, F: 75/105/115#. First weight should be light to where you can touch n go a few reps at a time and the 2nd/3rd weight should be quick singles.
Assistance
a) Weighted Plank: 5 Sets: 1 Min on / 1 Min off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)