5/4/2022 – WOD

Strength
a) 2 Push Press + 4 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, hips up, arms on ground for HCS.

Conditioning
12 RFT w/ Partner (interval style)
6 Hang Power Clean @ 70-75%
8 DB Shoulder Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is to finish each rd in 1:15-1:45. Partner A completes one full round while Partner B rests. Increase weight every 2 rds. M: 175/195/215#. F: 115/125/135#. DB Shoulder press should be challenging for 8 reps! You shouldn’t be able to do 5+ more reps if you could! Sprint the Bike!!!

Assistance
a) GHD Sit-ups or Weighted SU – 4×25 (rest 90 sec between)
b) Reverse Flies (incline bench) – 4×15

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