Strength
3 Push Press + 3 Push Jerk +1 Split Jerk – 5 sets @ 80-90% of PP
—1 set every 2:30. The 3 PP should feel almost like a 3 rep max. Heavier than 2 wks ago
Conditioning (13 Min Cap)
For Time
21 Shoulder to OH 135/95#
3 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
15 Shoulder to OH 165/105#
2 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
9 Shoulder to OH 195/125#
1 Rope Climb 20ft
20/15 Cal Assault Bike (35/25 AD)
WOD Notes: First BB should be less than 50% of your max OH. Each set with the BB should be done in 1-2 sets even when the weight gets heavier with less reps. Scale RC to 15ft if you’re not proficient at climbing or you may do 6/4/2 pulleys by rd with a heavy KB.
Assistance
30 sec Hollow Rock + 30 sec Hollow Hold – 5 sets
—Rest 1 minute between sets