Strength
a) Push Press or Strict Press – 5×3 @ 85%+, 1xME @ 70% (10+ reps)
b) One Leg RDL – 5×5 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!
Conditioning
For Time w/ Partner
250m Sled Drag 150/115#
20 Wall Walks (RX+ = 30)
30 Clean n Jerks 185/135# (65%)
600m Run
30 Clean n Jerks 185/125#
20 Wall Walks (RX+ = 30)
250m Sled Drag 150/115#
WOD Notes: Goal is sub 22 minutes. Use a belt for the sled drag if possible & you should be able to JOG/RUN most of it!!!!! WW sub = 10 shoulder tap/WW. One partner works at a time on the WW & CnJ, but you will run 600m together. Run sub = 1600m Bike
Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.