Strength
a) Split Jerk – 6×2 (1 Pause bottom of dip + 1 Regular) @ 80%+
b) GHD or Weighted Sit-ups – 5×15
c) Shoulder Press (Barbell) – 3×10 (5 touch n go + 5 pause)
—Superset a/b every 2:30. Try to use a little more weight than last wk. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.
Conditioning
1-10 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
C2B Pull-ups (RX+ = Bar MU)
***10/8 Cal Ski after each rd.
WOD Notes: Goal is 15-19 minutes. You will be skiing a lot in the beginning of the WOD, since the reps are low on Thruster/C2B. You should pick a weight to where you can go unbroken, but is very difficult for the round of 9/10. C2B sub = Chin over bar or banded PU (make sure it’s difficult). Reset monitors each rd.
Assistance
a) DB Lateral & Front Raises – 4×10 each
b) Banded/Monkey Feet Abduction – 4×15-20 (band), 4×10 (mfeet)