Strength
a) Hang Cluster – 5×2, 5×1 (work up to a heavy double & single)
b) 30 Sec Hollow Rocks x 8 sets (advanced = hold 5-15# plate OH)
—Superset a/b every 2 minutes. The last 2 singles will be stand alone with no part (b).
Conditioning
1-10 Reps of:
DB Thrusters 50/35#
C2B Pull-ups
***Run 100m after each round
WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round if possible. C2B sub = chin over bar or banded. You may have to break up the pull-ups after round 5-6.
Assistance
a) L-Sit/Tuck – 6×45 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×10