Strength
Split Jerk (use rack) – 10 Min EMOM
—Min 1-5 do 2 reps @ 80-85%. Min 6-10 do 1 rep @ 90-95%
Conditioning
12 Min AMRAP
3 Dball Over Shoulder 150/100#
6 Thrusters 115/75#
9 T2B
WOD Notes: TD = 7-10 rounds. Thrusters should be light & unbroken, but a little heavier than Open WOD 17.5. T2B scale = 9 knee above hips or 9 hollow rocks.
Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 65% of 1RM DL
—Use straps. First rep starts at the top of the DL.
b) DB Shoulder Presses – 4×8 (heavy)
c) Hollow Rocks – 10 Rounds of Tabata
