Strength
a) Jerk (3 PJ + 2 Split) – 5×5 @ (heavier than last wk. 75%), 1 set max reps PP @ 65% of Jerk
b) Hollow Hold – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.
Conditioning
90 Sec AMRAP x 12 w/ a partner
8 DB Bench Press 85/50#
10 Box Jumps 30/24″
***Max Cal Ski in remaining time
WOD Notes: Score = total cals. Partner A will work for 90 sec while Partner B rests for 90 sec. You will do 6 sets each. Goal is to have at least 30 sec to ski each round.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Back Extensions (hold weight against chest) – 4×12
