Strength
a) Bench Press – Work up to a heavy single (pause), then do 3×8 @ 70% (pause)
b) Hollow Rocks – 3 sets: Max effort
—Superset a & b together
Conditioning
13 Min AMRAP
15 Push Jerk 155/105# or 55%
20/15 Cal Ski
75 Double Unders
WOD Notes: TD = 3-4 rd. This WOD is going to really tax the upper body, so be smart about using your legs on the jerks (get under bar), core/lats for the ski erg, and relax shoulders on DU. PJ should be unbroken the first round only. DU scale = 125 singles or 90 sec of DU practice.
Assistance
Snatch Grip RDL – 5×6 @ 115% of Snatch
