Strength
a) Front Rack Lunges – 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Lateral Raises – 5×10 (heavy)
—Superset a/b every 4 minutes.
Conditioning
5 RFT w/ Partner
16 Power Snatches (increase rd 3 & 5)
24 Thrusters (increase rd 3 & 5)
20 Hang Power Cleans (increase rd 3 & 5)
WOD Notes: Goal is 15-19 minutes. You may break up the work as needed. You will use the same weight for the PS & Thrusters. The HPC should be heavier. RX weights M: PS & Thrusters = 115/135/155#, HPC = 165/185/205#. F: 75/95/105#, 110/125/135#. Please load barbells to where you’re not destroying the 25# & 15# plates.
Assistance
a) GHD Sit-ups – 5×20 (weighted – rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15