Strength
a) Push Press – 5×5 (start @ 75%+ & build to a heavy 5 rep)
b) BB Good Mornings – 5×6 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.
Conditioning
5 Rounds
100 Yard Sandbag Carry 150/115#
8 Push Jerks (increase rd 3 & 5)
12 Bar Facing Burpees (RX+ = 15)
—Rest 1 minute between rounds
WOD Notes: Goal is to be under 2:30 each rd. The sandbag carry is Bear hug out to the far curb & on the shoulder on the way back. PJ = M: 165/185/215#, F: 110/125/135#. Start @ 65% of Push Jerk. Try to sprint the burpees & jump over the bar if you can!!
Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets