Strength
Shoulder Press – Work up to a heavy 1 rep
Push Press – Work up to a heavy 1 rep
Push Jerk – Work up to a heavy 1 rep
—If you didn’t max out your bench press last wk, do that
Conditioning (15 min cap)
3 RFT
21/17 Cal Ski
15 Push Jerk 155/105# (50%)
9 Bar Muscle-ups or 10 GI Janes
WOD Notes: PJ should be unbroken or done in 2 sets every rd. You may do less bar mu if 9 will take you over 90 sec, just do the remaining reps of GI Janes then.
Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off