Strength
a) Front Squat – 1×8 @ 70%, 1×6 @ 75%, 3×5 @ 80%
b) One Arm DB High Pulls – 4×12 (each arm)
—Superset a/b every 3:30. Try not to leave more than 2 reps in the tank especially for the set of 5’s.
Conditioning
4 Rounds
12 Thrusters 115/75# (RX+ = 135/95#)
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
18/15 Cal Bike
—Rest 90 sec between rounds
WOD Notes: Goal is 1:45-2:30/Rd. Do not hold back on the bike! You should be trying to pedal faster than normal, since you have rest each round. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley).
Assistance
a) Weighted Plank: 8 Sets: 40 Sec on / 40 Sec off
b) EZ Bar Curls – 4×12