Strength
Every 3 Min x 5 Sets
a) Back Squat – 4 Reps (3 sec eccentric) @ 75%+ (heavier than last wk)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)
Conditioning
For Time
21 Push Jerks 155/105#
21 Back Squats 155/105#
250m Sled Drag 45/25#
15 Push Jerks 175/115#
15 Back Squats 175/115#
250m Sled Drag 45/25#
9 Push Jerks 205/135#
9 Back Squats 205/135#
250m Sled Drag 45/25#
WOD Notes: Goal is 13-17 min. RX+ = 155/185/225 for men & 105/125/155# for women. You should be able to do the PJ in 1-3 sets every round & back squats unbroken where you can rest at the top as you get fatigued. The sled should feel light to where you can run slow with it or walk really FAST!
Assistance
Weighted Plank: 6 sets: 45 sec on / 45 sec off
