Strength
Bench Press – 5×5 @ 80%
Conditioning
6 Rounds For Time
6 Front Rack Lunges 205/135#
6 Push Jerks 205/135#
12 Bar Facing Burpees
WOD Notes: TD = 12-18 minutes (20 min cap). Barbell weight should feel heavy right from the start. You should be able to do all 6 lunges + 6 jerks unbroken the first round. During the later rounds, you should drop the bar after the 6 lunges, rest for 5-10 seconds, then do all 6 jerks in a row.
Midline Assistance
Tabata Hollow Rock
