Strength
5 Push Jerks (from rack) every 90 secs for 6 sets @ 70-80%
—First set is 70%. Increase after that, but no heavier than 80%
Conditioning
13 Min AMRAP
30ft Handstand Walk or 3 Wall Climbs
12 KB Swings 70/53#
15/10 Cal Assault (30/20 Cal AD)
WOD Notes: RX+ = 60ft HS Walk. WC scale = 12-20 Shoulder Taps with foot elevated on box. Goal is to avg 2-2:30 min rounds.
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off
