Strength
3 Push Press + 5 Push Jerks – 5 Sets @ 80-85% of PP
—1 Set every 2:30
Conditioning “15 Min Cap”
For Time – 100/80 Cal Assault Bike
Every 1:15, starting at 0:00 do:
ODD Rds = 6 Heavy DB Thrusters 70/50#
EVEN Rds = 12 T2B
WOD Notes: Goal is sub 12 minutes. If you don’t finish WOD after doing 6 rds of each thrusters/T2B, you will finish the WOD out on the bike. T2B sub = T2R or weighted leg raises/su.
Assistance
a) DB Lateral/Front Raises – 4×10 each
b) GHD Sit-ups – 4×15 Weighted