Strength
a) 3 Shoulder Press + 3 Push Press – 5 Sets @ 80%+ of both
b) BB Bent-over Rows – 5×8 (slow eccentric)
—Superset a/b every 3 minutes & use same barbell. After your 3 presses, your partner will immediately load more weight on the bar to do your 3 PP right away.
Conditioning
For Time
15 T2B
15 Push Jerks 185/125#
30/25 Cal Row
—Rest 2 minutes
20 T2B
20 Push Jerks 155/105#
30/25 Cal Row
—Rest 2 minutes
30 T2B
30 Push Jerks 125/85#
30/25 Cal Row
WOD Notes: Goal is sub 3, sub 4, sub 5 by round. Score = total time. Make sure to push the row each round (95%+ effort), since you have built in rest. PJ = 45/55/65% by rd. Goal is to go unbroken or done in 2 sets. T2B sub = T2R or weighted su/leg raises.
Assistance
a) DB Lateral/Front Raises – 4×8 each (no rest in between)
b) GHD Sit-ups – 3×25 (weighted) –rest 90 sec between