Strength
a) Jerk (rack) – 5×5 @ 75-80% (build to heavy set)
b) GHR Raises (GHD) or Hamstring Sliders – 4×12
—Superset a/b every 3 minutes. You can just work the eccentric part of GHR, if you can’t do the concentric part.
Conditioning
10-1 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
C2B Pull-ups
***40 Double Unders after each rd
WOD Notes: Goal is sub 12 minutes. Thrusters should be unbroken every rd & break up pull-ups as needed. You may sub chin over bar or banded/pulley pull-ups but make them challenging for each rep range. DU sub = 20-25/rd, 50 singles, or 80ft versa climber (but that’s a lot of walking back and forth.)
Assistance
a) DB Lateral Raises + Front Raises – 3×12 each
b) GHD Sit-ups – 8×12 (weighted) w/ partner – One person works while other rests