Strength
a) Shoulder Press – Work up to a heavy single quickly + 4×8 (3 sec eccentric) @ 65%
b) Face Pulls (pulley) – 4×10
c) Pallof Press – 3×12 (each side: anti rotation)
—18 Min Clock to get this work done. You may mix in (b), (c) as you work up to a heavy single on the shoulder press. No need to use a rack for the shoulder press, but that’s up to you.
Conditioning
For Time
1-8: Dball/Bag Over Shoulder 150/115#
10-80: Double Unders
*Complete 300ft Versaclimber at some point during WOD
WOD Notes: Goal is 11-14 minutes. Round 1 = 1 Dball + 10 DU. Round 2 = 2 Dball + 20 DU, etc… Sandbag/Ball should be a little heavier than you normally use if possible. Two athletes will start on the Versa climber to begin WOD. DU sub = 1/2 Dubs, 2x singles, or 20-30 sec of DU practice/rd.
Assistance
a) Flagpole from Floor – 4×10 (Lay on back. Grab upright behind you. Lift legs up w/ back off the floor & lower slowly back down to start position)
b) DB Reverse Flies (face incline bench) – 4×15