Strength:
Deadlift
5-4-3-2-2-1-1-1
WOD:
3 Rounds
5 Thrusters (135/95)
5 Pull Ups (strict)
5 Ring Dips (strict)
400m Run
Heavy deadlifts to start the day. Work up to a few heavy singles, not necessarily a 1RM but certainly in the 90-100% range. This will help increase strength in the posterior chain (calves, hamstrings, glutes), which we use for everything!
For the WOD we will focus on lifting a very heavy barbell through 5 thrusters at a time. This should be a challenging weight. 5 Should be doable but focus must be maintained on form and technique throughout the lift. Accessing hip power coming out of the squat to propel the barbell overhead will be required for success at this weight.
After the thrusters we will move to some important strict work on the shoulders via strict pullups and strict ring dips. Scaling correctly will be important to insure we get the correct stimulus to help us move down the path to increased shoulder flexibility and strength.
We cap each round off with a nice little 400m run to get the heart rate up and require an increased oxygen flow into our bloodstream.