Strength
Every 3 min x 5 sets
a) RDL: 6 Reps @ 67-72% (little heavier than last wk)
b) One Arm Shoulder Press: 8 reps/arm
Conditioning
10 RFT (with a partner)
6 Push Jerks @ 65%+ (increase each rd)
12 Russian Swings 88/70#
18/15 Cal Row
WOD Notes: Each partner will do 5 rds. Each rd should be under 2 minutes! One partner will do an entire rd, while the other rests. Goal is to increase weight each rd & try to make the last set really challenging but unbroken.
Assistance
Hollow Rocks – Tabata 10 rounds
