Strength
Every 3 min x 5 sets
a) Push Jerk (from rack) – 2 reps @ 80%+ (heavier than last wk)
b) One Leg RDL (barbell) – 8 reps/leg @ 30-35% of DL
—elevate back foot on bench
Conditioning
5 Rounds (interval style)
6 Dball over Shoulder 125/80#
12 DB Push Press 60/40#’s (RX+ = 70/45#’s)
18/14 Cal Ski
—-Rest 1 min between rounds
WOD Notes: Shoot for sub 2 min each round. PP should be unbroken but challenging each round. Sprint the Ski!
Assistance
a) Weighted Sit-ups – 6×20
b) Lateral/Front/Reverse Flies – 3×12 each
