Strength
a) Back Squat (no box) – 18 min to work up to a heavy single (90%+)
b) DB Pull-over (1 DB) – 5×12 (heavy)
—Superset a/b as necessary. Go for a PR if you feel strong or stay lighter and do a 5×5 @ 75%.
Conditioning
1-10 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
GI Janes
WOD Notes: Goal is 9-14 minutes. Thrusters should be unbroken, but possibly have to break up the round of 9 or 10. Pick a bar that’s just above reach for GI Janes if you can do a strict pull-up. Stand on a box or use kid’s pull-up bar to adjust for height if necessary.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies – 4×15