Strength
1 Push Jerk + 1 Split Jerk (pause in the bottom of the dip on both reps)
—1 set every 90 sec for 6 sets @ 85-95%. Use a little heavier than last wk.
Conditioning
5 RFT
6 Dball Over Shoulder 150/100#
12 DB Bent-over Rows (r) 80/50#
2 Lap OH Carry (r) 80/50#
12 DB Bent-over Rows (L) 80/50#
2 Lap OH Carry (L) 80/50#
25/20 Cal Bike (15/10 Assault)
WOD Notes: You may use a heavier dball & do less reps if you haven’t tried that before. The rows should be strict where torso stays square to the floor when you pull. The OH carry will be 72ft (12 mats). Focus on quality of the rows/carries & intensity on the bike.
Assistance
a) RDL – 4×6 @ 70% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)
