Strength
a) Specialty Bar Squat – 5×5 @ 75% (build to heavy set of 5)
b) Straight Arm Lat Pulldown (rope pulley) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Your choice of Safety Bar, Camber, or Yukon.
Conditioning
5 RFT
12 Hang Power Cleans 135/95#
9 Thrusters 135/95#
6 Power Snatches 135/95#
WOD Notes: Goal is 8-12 minutes. Use the same weight for all 3 movements. Pick a weight where the thrusters will be heavy for 9 reps to where you may have to break them up once. HPC should feel light relative to the Thrusters/PS. Try to do the HPC in 2-3 sets every rd. Snatches are quick singles.
Assistance
a) Weighted Plank – 1:15 on / 1:15 off x 4 Sets
b) EZ Bar Curls – 4×12 (control eccentric)