Strength (use rack)
1 Push Press + 2 Push Jerk + 1 Split Jerk + 45-60 sec of Hollow Rocks
—1 set every 3 minutes for 5 sets. Use Rack. Go as heavy as PP allows each set.
Conditioning (22 min cap)
3 RFT (with a partner)
20 Dball Over Shoulder 150/100#
10 Wall Climbs (RX+ = 150ft HS Walk each)
250m Sled Drag 160/115#
WOD Notes: You will alternate every rep on the Dball. You may work at the same time for the WC/HS Walk. The handstand walks are 3x50ft for each athlete. You may scale the length if necessary. You should be able to do the WC/HS Walk in under 2 min each round. The Sled Drag should be a slow jog, so try not to walk!!
Assistance
a) RDL – 3×10 @ 62% (little heavier than last wk)
