Strength
a) Back Squat – 5×10 (start @ 60% & build to a heavy 10)
b) One Arm High Pulls- 4×12 (each arm)
—Superset a/b every 4 minutes.
Conditioning
3 RFT
250m Sled Drag 70/45#
20 DB Hang Cleans 60/40#
25 Burpees to Target
WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk with the sled. DB’s should be heavy enough to where you have to break them up once/round. Pick a bar just above reach for the burpees if possible.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15