Strength
a) Push Press – 5×2 (no pause at dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHR – 5×10 or Hamstring Sliders – 5×12
—Superset a/b every 3:30.
Conditioning
4 RFT
15 Push Jerks (increase after round 2)
25 Weighted Sit-ups 30/20# DB (behind head)
20/16 Cal Bike
WOD Notes: Goal is 14-18 minutes. It’s going to be scorching again today, so make sure to keep the intensity low if you start to feel out of sorts. PJ = M: 135/165#, F: 95/110#. You should be able to go unbroken on the first 2 rounds of light barbell, but break up the 2nd barbell once. Anchor your feet under bumper stackers for the weighted sit-ups with DB behind your head. Reset monitors after each rd.
Assistance
a) 20 Sec Russian Twists (weighted) + 20 Sec Hollow Rocks x 8 Sets
b) DB Z-Press – 5×10 (heavy)