Strength
a) RDL – 5×5 Reps @ 72-75% (little heavier than last wk)
b) DB Shoulder Press – 5×7 (both arms – 3 sec eccentric)
—Superset a/b every 2:30
Conditioning
2 RFT
Run 800m
20 Push Jerks 165/115# (RX+ = 185/125#)
50/40 Cal Ski
WOD Notes: Goal is 16-20 min. Run sub = 500ft versa. PJ = 60% (should be able to do them in 3-4 sets. Larger classes will have some athletes do the WOD in reverse order.
Assistance
a) Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Reverse Flies – 4×15
