Strength
a) Bulgarian Split Squats – 5×8 (4R + 4L) – Heavier than last wk
b) Straight Arm Lat Pulldown – 4×10
c) One Arm High Pulls – 4×10 (each arm)
—Superset a/b/c every 4 minutes
Conditioning
5 RFT
15 Thrusters 95/65# (RX+ = 115/75#)
15 T2B
60 Double Unders
WOD Notes: Goal is 13-16 min. Thrusters should be done in 1-2 sets every round. T2B sub = T2R or weighted LR/SU. DU sub = 30 DU, 120ft versa, or 80 singles.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10