Strength
a) Push Press – 5×5 (pause at the bottom of each dip) @ 75-80%
b) GHD Back Extensions – 5×10 (pause each rep: advanced = weighted)
—Superset a/b every 3:30.
Conditioning
12 Min AMRAP Ladder: 2-4-6-8-10-12-14-16…Reps of:
Power Clean 135/95#
Box Jump Overs 30/24″
***10/8 Cal Ski to start each round
WOD Notes: Goal is to get through the round of 10/14/14. PC = 50% (should be pretty light to where you can do quick singles). BJO = higher than normal (no stepping up!). Use a low box or stack plates, so you can still jump.
Assistance
a) 40 Sec Russian Twists (weighted) + 40 Sec Hollow Rocks x 4 sets
b) DB Z-Press – 5×8