Strength
Push Press – 6×5 @ 85%
—Do 1 set every 1:45. Should be touch n go.
Conditioning
5 Rounds For Time (interval style)
8 Hang Power Clean 145/100#
8 Push Jerk 145/100#
8 Overhead Lunges 145/100#
30/25 Cal Row
—Rest 90 sec between rounds
WOD Notes: TD = 2-3 min/rd. Subtract 6 min from your total time & record on whiteboard. The goal is to pick a weight that is challenging to where you can do all 24 reps unbroken with the barbell. If OH mobility is limited, you may do front rack lunges. The row should be 95%+ effort!
Assistance
a) RDL (clean grip) – 5×6 @ 70% of DL
b) One Arm High Pulls – 5×6 (use heavier weight than last wk)
c) Hollow Rock – 6 sets: 30 on / 15 sec rest
