Strength
a) 1 Push Press + `1 Push Jerk – 6 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 3×15
—Superset a/b as needed & go for a PP PR. Do part B! It’s only 3 sets! You should feel a burn by rep 15!
Conditioning
5 Rounds (interval)
10/8 Cal Assault Bike
12 T2B
6 Thrusters 155/105# (RX+ = 175/115#)
10/8 Cal Assault Bike
—Rest 90 Sec Between Rounds
WOD Notes: Goal is 1:30/1:45 max per round. First bike should be about 90% effort & 2nd bike 95%+ effort! Thrusters should feel heavy for 6 Reps! T2B sub = T2R, or weighted su/leg raises.
Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each