Strength
Split Jerk (use rack) – 3 reps every 2 min for 10 min @ 80-85%
—5 sets. Pause at the bottom of dip for all 3 reps
Conditioning
3 Rounds For Time
8 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft
800m Run
WOD Notes: TD = 14-20 min. RC scale = climb to 15/12ft or 1 lap sled pull with arms only + 3 up/downs. You may share the 50# slam ball or 70# sandbag with someone else if 80# dball is too heavy.
Assistance
a) Snatch Grip Romanian Deadlifts – 4×8 @ 115% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Seated DB Presses – 4×8 (heavier than last wk)
c) GHD Sit-ups – 4×10 (5 sec tempo down + 5 sec hold at top)
