Strength
a) Front Squat – Work up to a heavy single & 1×8-12 @ 70% or 5×5 @ 75%
b) One Arm High Pulls – 4×10 each arm (slow tempo)
—-18 Min Clock to get this work done. Superset a/b anyway you’d like.
Conditioning
4 RFT
5 Wall Walks (RX+ = 7 or 50ft HSW)
125m Sled Drag 60/40# DB’s on Sled
15 DB Hang Cleans 60/40#
125m Sled Drag 60/40# DB’s on Sled
WOD Notes: Goal is 15-19 minutes. WW sub = 3-4 full WW, 5 Half WW, or 40-50 Shoulder Taps/Rd. Sled Drag should somewhat heavy, but you should be able to alternate between jogging/walking. You will Drag the sled (with the DB’s on it) to the fire hydrant (125m), then unload DB’s off sled & do your 15 DB HC. Load them back on & drag sled back in. If you’re DB’s are really light, put a plate on the sled to make the sled drag challenging.
Assistance
a) Weighted Plank: 10 Sets: 30 sec on / 30 sec off
b) Pull-ups (wide grip): 4-6 reps every EMOM x 10. (RX+ = 5-7)
—If you’re using weight, do a set every 2 minutes instead