Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×5 @ 75%
b) GHD Back Extensions (4×12) or Good AM’s (4×10)
—Superset a/b every 3:30. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.
Conditioning
For Time
21 DB Clean n Jerk 50/30#’s
25 Box Jump Overs 24/20″
40/32 Cal Ski
15 DB Clean n Jerk 60/40#’s
20 Box Jump Overs 24/20″
30/24 Cal Ski
9 DB Clean n Jerk 70/50#’s
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 min. You will increase DB’s each Rd for the CnJ. I’d recommend doing more of a push press instead of jerks for the DB’s. I’d break up each round into 2-3 sets max & just try to stay consistent on the BJO & Ski.
Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) November Strict Pull-up Challenge – 4×10 (Close Grip)