Strength
15 Min to work up to a heavy Shoulder Press & Split Jerk
Conditioning
5 Rounds For Time
15 Lateral Burpees Over Bar
10 Thrusters 125/85#
5 Lap Dball Carry 150/100#
WOD Notes: Target Time = 18 min. You must stand up all the way on the burpees when you jump over BB. Thrusters should feel a little heaver than normal & be unbroken each round. 1 lap = 7 mats for the dball carry (on shoulder).
Assistance
a) Deadlift – 12×1 @ 87%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off
