Strength
a) Push Press – 5×8 @ 70%
b) One Arm Farmers Carry – 3x100m (each arm)
—You will do your FC after set 1,3,5 of PP. 100m = across the street & back into Rage. You will do it with the (R) arm then the (L) arm each set.
Conditioning
3 RFT
15 Hang Power Clean 175/115#
100 Double Unders
30/25 Cal Ski
WOD Notes: Goal = 13-17 min. HPC = 65% (should be able to do in 2-3 sets & take about 45-60 sec). DU sub = 50 DU, 150 singles, or 200ft versa.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 4 sets
b) DB Lateral/Front Raises – 3×12 (each)