Strength
a) 5×8 Shoulder Press (no rack) —heavy
b) 5 sets: 40-60 Sec Hollow Hold
—Superset these 2 movements together with no rest. Rest 90 sec after hollow hold each round.
Conditioning
2 Rounds For Time
70/60 Cal Row
50 Wall Balls 20/14# to 10/9ft
30 Push Jerk 145/100#
WOD Notes: TD = 14-20 min. Wall balls should feel light to where you can knock out big sets. PJ = 50% of 1RM. You should be able to string 10+ reps together. Large classes will have to stagger 4 minutes.
Amie & Julie using their “weighted vests” to work on grip strength!