Strength
a) Jerk (3 PJ + 3 Split) – 5×6 @ 65-70%, 1 set max reps PP @ 60% of Jerk
b) Hollow Rock – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.
Conditioning
5 RFT
10 Devil Press 45/30#
20/16 Cal Ski
WOD Notes: Goal is 12-16 min. DP should be about 5# lighter than you normally use so that you can get 10 reps done in 60 sec or less.
Assistance
a) DB Lateral Raises – 4×12
b) DB Reverse Flies – 4×15
