Strength
Bench Press (close-grip) – Work up to a 1RM, then do 5×5 @ 80%+
—Pointer finger should be at the edge of the knurling
Conditioning
For Time
20 HSPU 4/2″ Deficit
Run 400m
20 Hang Power Clean 205/125lb
Run 800m
20 Push Jerk 205/125lb
Run 400m
Midline/Extra Work
3x (Ski Erg – 20 sec all out + max hollow rocks immediately after ski erg)
–Rest 90 sec between
WOD Notes: Scaling for HSPU are no deficit or 20 DB Push Press (choose weights where you have to break them up once). HPC and Push jerks are the same weight (65-70% for each). You should be able to do the HPC & Push Jerks in 2-4 sets.
