Strength
a) Hex Bar Deadlift – 5×6 @ 70-80% (build to a heavy set of 6)
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3:30
Conditioning
5 RFT
12 DB Thrusters 50/35#
12 T2B
10 Shuttle Runs
WOD Notes: Goal is 14-18 minutes. Thrusters should be unbroken, so pick DB’s that allow that to happen even when fatigued. T2B sub = T2R, GHD SU, Weighted SU, or hanging leg raises. Shuttle Runs: 1 Rep = 30ft out + 30ft back (30ft = 5 mats).
Assistance
a) GHD Sit-ups – 8×15 (rest while partner works)
b) Face Pulls (pulley) – 4×10 (pause for 1-2 sec each rep as you squeeze shoulder blades together)