Strength
a) Push Press – 5×3 (pause at the bottom of each dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHD Back Extensions – 5×8 (advanced = weighted)
—Superset a/b every 3:30.
Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
8 Power Cleans 165/110# (RX+ = 185/125#)
WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder tap/WW (elevate feet on bench/box to make it more difficult). PC = 65% (quick singles).
Assistance
a) 60 Sec Russian Twists (weighted) + 60 Sec Hollow Rocks x 3 sets
b) DB Z-Press – 5×10 (heavy)