Strength
a) Shoulder Press – Work up to heavy single
b) Push Press – Work up to a heavy single
c) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×18
—You have 15 Min to get all this work done. Go for PR’s if you feel good!
Conditioning
10 RFT
3 Dball Over Shoulder 125/80# (RX+ = 150/100#)
6 Push Jerks @ 185/125# (60%)
12/10 Cal Ski
WOD Notes: Goal is 16-21 min. You don’t have to reset monitors. Dball should be heavier than normal or try to use 2 diff weights & do 1 heavy rep & 2 regular weight reps. PJ should be unbroken every round but get challenging towards the later rounds. Use the ski as recovery each rd.
Assistance
a) Lateral/Front Raises – 4×12 (slow eccentric)
b) GHD Back Extensions – 4×8 (weight behind head)