Strength
1 Split Jerk (pause at bottom of dip for 2 sec) + 1 Split Jerk (normal) – 5 sets @ 80-90%
—Work up to a heavy 1RM at the end if reps feel good. Use a rack.
Conditioning
4 Rounds (interval style)
8 Bench Press @ 70%
20 Slam Ball 50/35#
30 Cal Row
—Rest 2 minutes between rounds
Midline (Day 9)
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off
WOD Notes: TD = 2-3:30 minutes. Make sure to partner up with someone who has a similar bench max. Each round is 95%+ effort, so do not hold back especially on the row. Make sure to get fingers under ball during each slam. Record 4 separate times on the whiteboard
