Strength
a) BB Shoulder Press – 5×5 @ 85% (wk 3 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes
Conditioning
5 RFT
9 Deadlift 155/105# (RX+ = 175/115#)
7 Hang Power Clean 155/105#
5 Push Jerk 155/105#
15/12 Cal Ski
WOD Notes: Goal is 12-15 minutes. You should be able to go unbroken on the HPC & PJ, but break up the deadlifts with quick rest.
Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold + 20 Sec Flutter Kicks – 4 Sets
—rest 1 min between
b) DB Front Raises + Lateral Raises – 3×12 (each)
