Strength
a) BB Seated Shoulder Press – 5×6 (heavier than last wk)
b) GHD Sit-ups or Weighted Sit-ups: 5×20
—-Superset a/b every 3 min
Conditioning
5 Rounds (interval)
15/12/9/6/3 Push Jerks (increase by rd)
15 Burpees (no jump)
8 Laps Sandbag/Dball Carry 125/80# (RX+ = 150/100#)
—Rest 1 min between rounds
WOD Notes: Goal is sub 2:30/rd. Jerks should be unbroken each rd & be challenging. (M: 155/175/195/215/235) (F: 105/115/125/135/155#). Start @ 45% of 1RM. You will alternate between bear hug & shoulder carry every 2 laps. 1 Lap = 6 mats.
Assistance
a) Tricep Pushdowns (pulley) – 4×10
b) GHD Back Extensions – 4×10 (barbell behind head)