Strength
Push Jerk – 5×5 @ 75-80%
Conditioning
10 Rounds For Time (with a partner)
10 GI Janes
400m Run
WOD Notes: TD = 20-28 min. You will do this workout relay (interval) style. Each round is all out, since you will have rest each round. Each partner will do 5 rounds total. You should scale gi janes to 8 if you can’t 10 reps in under 60 sec.
Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 70% of 1RM DL
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) DB Shoulder Presses – 4×10 (use a little lighter than last wk)
c) Hollow Hold – 10 Rounds Tabata
