Strength
a) Hex Bar Deadlift – 5×6 @ 70%+ (build to a heavy set of 6)
b) DB Lateral Raises – 5×10 (control tempo)
c) Hang Snatch – 3 Every 90 Sec x 3, 2 Every 75 Sec x 4, 1 EMOM x 5
—Choose a+b or c. For part (c), start at 65% & build to a challenging set of 3/2/1. Take extra rest towards the end if necessary.
Conditioning
Every 5 Min x 4 Sets
150m Backwards Sled Drag 135/90# (w/ Partner)
20 Alternating DB Snatches (increasing)
15 Burpees to target
WOD Notes: Goal is to finish all 4 sets in under that 5 min window. It will get tough towards the end. Use a weight on the sled that you can walk very fast/jog slow with. DB weight: M = 50/60/70/80#, F = 35/40/50/60#. You will break up with your partner after the sled drag each rd.
Assistance
a) L-Sit Tap-overs – 6×15
b) Strict Pull-ups (supinated) – 4-8 EMOM x 12 Sets (advanced = weighted or banded for novice)