4 OH Walking Lunges (155/105 lb.)
8 MB Toes-to-Bars (20/14 lb.)
Starting slow this week: the pace of this workout will be a bit slower since the movements are heavy and more complex. The OH Walking Lunges will require a good amount of stability and concentration, and the Thrusters will require a good amount of bracing and mental fortitude after the OH Walking Lunges prior, since they’ll tax the same muscle groups. The MB Toes-to-Bars are intended to be a bit of a break from the OH and squatting movements, but won’t be too much of a reprieve, as there still will be a good amount of shoulder hanging and hip-flexor demand.
Choose an OH Walking Lunge and Thruster weight that can be unbroken every round. It will be unbroken, but a load with which you use your transition times as their rest. Use the MB Toes-to-Bars as a bit of a recovery and break up the movement into small sets. The slower pace and high difficulty of the movement should give you some time to rest and hit the other two movements unbroken.
So think about going slow and steady and keeping your movements pretty throughout all five sets. Remember, we’d rather you lift pretty than lift heavy! Or ideally, life pretty first, THEN lift heavy!