Strength
3 Position Clean – Hang + Low Hang + Floor: 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex
Conditioning
3 RFT
150m Backwards Sled Drag 70/45#
100 Yard One Arm Farmers Carry (heavy)
20 GI Janes
WOD Notes: Goal is 15-19 minutes. You should be able to alternate between running/walking for sled drag. Heavy for the FC = M: 115#+, F: 70#+. Use a pull-up bar above your reach if you can do a strict pu for GI Janes.
Assistance
a) GHD Sit-ups – 6×20 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)