Strength
a) Shoulder Press – 6×4 @ 82-85%
b) RDL (barbell 2 legs) – 4×8 @ 60%
—Superset a/b together
Conditioning
4 Rounds (interval style)
12 Push Jerks 175/115#
15 T2B
30/23 Cal Row
—Rest 90 sec between rounds. Score = total time
WOD Notes: TD = 2-3 min per rd. Each round should be 90%+ effort! Jerks should be unbroken but feel tough for 12 reps. T2B should be scaled to 8-10 reps if you have trouble linking & have to do quick singles. You should be under 3 minutes every round, so scale the reps on the T2B if you can’t do this!
Assistance
Hollow Rocks – Tabata for as many rounds as possible
