Strength
a) Back Squat – 20 Min to work up to a heavy single or 5×5 @ 80%
b) Face Pulls – 4×10 (pause each rep + slow eccentric)
—Superset a/b as needed
Conditioning
12 Min AMRAP
5 Hang Power Clean 185/125#
7 Bar Facing Burpees
9 DB Thrusters 50/35# (RX+ = 45/30#)
WOD Notes: Goal is 6+ rds. HPC = 65%+. After each set of thrusters, you should have to rest 10-15 sec before you start the HPC, since it shouldn’t feel super light. You may step over the bar if you can’t jump for any medical reason. Thrusters should be unbroken every round.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy / 5 not as heavy)
b) DB Reverse Flies – 4×12 (pause & control eccentric)