Strength
a) Jerk (2 PJ + 1 Split) – 6×3 @ 80%+ (heaver than last wk) + 1 set max reps PP @ 72-75% of Jerk
b) Hanging L-Sit/Tuck: 6×30-45 Sec
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
100 Yard Dball Carry 125/80#
WOD Notes: Goal is 14-19 min. WB should be done in 1-2 sets. T2B sub = 8-12 reps + remaining reps do V-ups. You may also do 15 Toe through rings each rd. The Dball carry is 50 yards bear hug to the curb + 50 yards on shoulder back to the gym.
Assistance
a) Banded Tricep Extensions – 4×25
b) DB Reverse Flies – 4×15
