Strength
a) 2 Push Press + 3 Push Jerks – 5 Sets @ 85-90% of PP
b) Banded Hamstring Curl Sliders – 4×12 (pause each rep)
—1 Set every 3 minutes. Lay on back with hips up. Shoot for thicker band or slide further back than you were last week.
Conditioning
3 Rounds (interval style)
15 Sumo DL High Pull 115/75# (RX+ = 135/95#)
5 Wall Walks (RX+ = 90ft HSW)
30/23 Cal Assault Bike
—Rest 2:30 between rds
WOD Notes: Goal is to finish each round in under 4 minutes. You should be able to touch n go at least 3-5 reps of SDLHP. WW sub = 3-4 reps, or 2 full laps walk around plyo box. Sprint the 2nd part of bike each rd!
Assistance
a) GHD Sit-ups or Weighted SU – 5×20 (rest 90 sec between)
b) DB Lateral/Front Raises – 4×12 each