Strength
a) Jerk – 6×2 @ 85%+ (heavier than last wk)
b) Hollow Hold/Rock – 6×30-45 sec (alt between hold/rock)
—Superset a/b every 2:30
Conditioning
2 Min AMRAP x 6 Rounds
5 Dball Over Shoulder 150/100#
8 Push Press 165/105# (60%)
*Max Cal Row in remaining time.
—Rest 1 min between rounds
WOD Notes: Score = total cals. You should have 45-60 sec on the rower each round (give 90%+ effort). Try to go heavier on the dball (should take about 30 sec to do 5 reps when you’re tired). PP should also feel challenging for 8 reps!
Assistance
a) BB Front Raises – 4×12
b) DB Lateral Raises – 4×12
