Strength
a) Shoulder Press – 5×7 @ 75%
b) Single Leg RDL – 5×7 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together
Conditioning
100/80 Cal Row For Time
*Top of every minute do 3 Clean n Jerks 185/125# (60%)
WOD Notes: TD = 10-15 min. WOD starts with the 3 CnJ. You don’t have to squat them. You should be getting 40-45 sec each round to row. Make sure barbell is right next to your rower to minimize transitions. DO NOT tighten foot straps!
Assistance
Hollow Rocks – 8 Sets: 30 sec on 15 sec off. RX+ = banded
