Strength
a) One Leg RDL – 5×7 each leg
—Rear foot elevated, lower until plates are just off the floor.
b) DB Z Press – 5×8 (Use 2 db & go a lighter than normal)
—Superset a/b every 3 minutes
Conditioning
5 RFT – Murph Prep w/ Weights
10 Pull-ups
4 Power Snatches 135/95# (RX+ = 155/105#)
20 Push-ups
5 Clean n Jerks 135/95# (RX+ = 155/105#)
30 Air Squats
6 Thrusters 135/95# (RX+ = 155/105#)
WOD Notes: Goal is sub 20. PU sub = Strict or banded PU. Barbell weight should feel fairly light to where you can move through it quick singles & thrusters are somewhat heavy for 6 reps.
Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) One Arm High Pulls – 4×10