Strength
a) Push Press – 5×4 @ 80+ (heavier than last wk)
b) One Arm Farmers Carry – 4x40m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.
Conditioning
5 RFT
3 Strict Press + 4 Push Press + 5 Push Jerk 135/95# (RX+ = 155/105#)
15 Russian KB Swings 88/70#
18/15 Cal Ski
WOD Notes: Goal is 10-14 min. Pick a BB weight to where 3 strict is challenging when you’re fatigued during the later rounds. You should be able to do around 8 reps unbroken if you were fresh. Russian swings should feel heavy for 15.
Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) Lateral/Front/Rear DB Raises – 3×12 each