Strength
a) Back Squat – 6×5 @ 75-80%
b) One Arm High Pulls – 4×12
—Supeset a/b every 3 minutes.
Conditioning
10 Min AMRAP
EVEN Min = 7 Thrusters 135/95# + Max Double Unders
ODD Min = 7 Power Cleans 135/95# + Max Double Unders
*Score = total DU throughout the entire WOD
WOD Notes: TD = 25-50 DU / round. At 3.2.1..Rage, you will do 7 thrusters, then will have remaining time to do as many DU (or singles) as possible in the remaining time in that min. The next min will be 7 Power cleans and you will repeat this for 5 rounds each. Thrusters should feel heavy compared to the PC. You should be able to pick the bar up at the top of each minute!!!!
Assistance
a) Supinated Grip Pull-ups – 7RM (weighted) + 5×8 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 4 sets: 75 sec on / 75 sec off
