Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) GHD or Weighted Sit-ups – 5×18
—Superset a/b every 2:30. Try to use a little more weight than last wk. These are regular split jerks with no pause. Take more rest if needed for the last 1-2 sets.
Conditioning “24 Min Cap”
3 RFT w/ Partner
6 (6 Front Rack Lunges + 6 Push Jerks) – increase each rd
40 DB Bent-over Rows (2×10 each arm/person) – Heavy & controlled
60/50 Cal Ski
WOD Notes: Goal is to get under 24 min cap. RX Weights – M: 155/165/175#, F: 105/110/115. First bar should be easy to where you can pick bar up as soon as partner is finished. The 3rd bar you should be able to go unbroken, but feel really challenging. Try to go heavy on the DB Rows & do them strict (don’t worry about speed).
Assistance
Shoulder Press (Barbell) – 4×8 (4 touch n go + 4 pause)
“Carve Your Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes