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
Strength
a) Front Rack Lunges – 4×12 (50-55% of BS)
b) Pull-ups (Close-Grip) – 5×10
—Superset a/b every 3 minutes. Do 4-5 negatives if you can’t do a PU.
Conditioning
3 RFT
15 Deadlifts 275/185#
20 T2B (RX+ = 25)
100 Double Unders
—rest 2-5 minutes then:
30/23 Cal Row For Time
WOD Notes: Goal is 10-15 min. DL = 60% (should be able to touch n go 5 reps at a time with short rest). T2B sub = toe through rings or v-ups. You may also combine T2B & another core movement to get your 25 reps. DU sub = 50 DU, 200 singles, or 200ft versa climber.
Assistance
Weighted Plank – 6 sets: 45 sec on / 45 sec off
Conditioning
25 Min AMRAP with a partner
80/65 Cal Assault Bike
60 Wall Balls 30/20# to 10ft / 9.5ft
40 DB Hang Power Cleans 70/50#
250m Carry with 70/50# DB
WOD Notes: Goal is 2+ Rounds. This WOD is “you go, I go” except for the carry where you will go together and carry 1 DB each. DB Hang cleans should feel heavy to where you have to switch every 10 reps at the most. You may carry the DB anyway you’d like.
