Strength
Bench Press – Work up to a quick heavy single, then 4×7 @ 75-80%
Conditioning
4 Rounds For Time
7 Push Jerk 205/135#
14 T2B
400m Run
WOD Notes: TD = 9-15 minutes. PJ = 70% of 1RM. T2B scale = 14 knee above hips or 8 cal ski erg.
Midline (Day 22)
Hollow Rock – 3 Rounds: 1 min on / 30 sec off
Thank you Ragers for all your support!