Strength
a) Shoulder Press – 5×8 @ 70%
b) Single Leg RDL – 5×8 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together
Conditioning
15 Min AMRAP
20/15 Cal Ski
20 Box Jump Overs 24/20″ (no rebounding)
20 KB Swings 70/53#
WOD Notes: TD = 4-5 rds. No rebounding on the bj overs. KB Swings are OH, but if you lack mobility you may finish with arms slightly in front so that you don’t over arch low back.
Assistance
a) Hollow Rocks – 10 Sets: 45 sec on 45 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)
