Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. These are regular split jerks with no pause. Take more rest if needed for the last few singles. You shouldn’t be supersetting with the singles.
Conditioning
2 RFT “20 Min Cap”
30 Wall Balls 30/20# to 10/9.5ft
12 Chin Over Bar Pull-ups (RX+ = 15)
15 DB Thrusters 45/30#
12 C2B Pull-ups (RX+ = 15)
10 Barbell Thrusters 135/95# (RX+ = 155/105#)
8 Strict Pull-ups (RX+ = 6-10 Bar MU)
30/24 Cal Row
WOD Notes: Goal is 15-19 minutes. WB should be unbroken or done in 2-3 sets max. PU sub = banded (no scaling reps – so pick a band to where you can do them in 1-2 sets each rd). Strict PU sub = 8 Banded. Thrusters should be challenging to do unbroken the first rd & break up once the 2nd rd when you’re more fatigued. Pace the first row & sprint the 2nd!
Assistance
Shoulder Press (Barbell) – 4×6 (3 touch n go + 3 pause)
“Carve Your Pumpkin” – Week #2: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`10 @ 75-80% of Back Squat
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes