Strength
a) Push Press – 5×3 (start @ 80%+ & build to a heavy 3 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×10 or 5×15 Hamstring Sliders
—Superset a/b every 4 minutes.
Conditioning
8 RFT
40 Double Unders
10 T2B
4 Clean n Jerk 185/125#
WOD Notes: Goal is 12-16 minutes. DU sub = 20 DU, 60 Singles, or 80ft versa. T2B sub = T2R, Hanging leg raises, or v-ups. CnJ = 65% (fairly quick singles, but shouldn’t feel super light). You don’t have to squat the CnJ.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets