Strength
a) Deadlift – 2×6 @ 75%, 2×4 @ 80%, 2×2 @ 85%+
b) 15-30 Sec Hollow Hold + 15-30 Sec Hollow Rock – 5 Sets
—Superset a/b every 3 minutes
Conditioning
For Time
60/45 Cal Ski
30 Push Jerks 135/95# (RX+ = 155/105#)
125m Sandbag Carry 125/80# + 550m Run + 125m Sandbag Carry
30 Push Jerks 135/95#
60/45 Cal Ski
WOD Notes: Goal is 15-19 minutes. PJ (45%) should feel light to where you can do at least 5-10 reps in a row even when fatigued. You will drop the sandbag at the fire hydrant then run around the 800m mark & pick-up your bag/ball on the way back.
Assistance
a) One Arm High Pulls – 4×10
b) GHD Back Extensions – 4×15 (hold DB behind head)