Strength
a) Jerk (rack) – 15 Min to work up to a heavy single, then do 3×10 Strict Press @ 70-75%
b) Hollow Rocks – 5×30-45 Sec
Conditioning
12 Min AMRAP
5/4 Cal Row
4 Push Press 135/95#
4 T2B
10/8 Cal Row
8 Push Press 135/95#
8 T2B
15/12 Cal Row
12 Push Press 135/95#
12 T2B
***Continue Pattern for the remaining 12 minutes
WOD Notes: Goal is to get into the round of 20/20/25 or finish it. PP = 55% of 1RM (should be able to go unbroken through round of 12). T2B sub = T2R, weighted SU/LR. No scaling reps!
Assistance
a) DB Front/Lateral Raises – 4×10 each
b) DB One Arm High Pulls – 4×10 each