Strength
a) 18 Minutes to find a Heavy Push Press & Push Jerk
b) GHR (4×8-10) or Hamstring Sliders (4×15)
—Superset a/b every 3:30. Spend the first 9-10 minutes finding your PP max, then the remainder of the time with PJ.
Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
6 Push Press (increase every 2 RDS) —65/70/75%
10 T2B (RX+ = 12)
Max Cal Row
WOD Notes: Goal is to have at least 45 Sec to row. T2B need to be done in one set so you have enough time to row! T2B sub = T2R, weighted sit-ups, or hanging leg raises. Partner A will work for 90 Sec while Partner B rests. You will do 6 rounds each.
Assistance
a) DB Lateral Raises – 5×8 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets