Strength
a) 3 Push Jerks + 20 Sec Hold OH/March in place – 5 Sets @ 80%+ (heavier than last wk)
b) Face Pulls – 4×10 (Pause each rep & control eccentric)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b every 4:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (12 T2B + 5 Devil Press 50/35#)
WOD Notes: Goal is to get into the 4th rd & finish the bike. The bike is “you go, I go” & you may split that up anyway you’d like. Partner A will do 12 T2B while Partner B does the 5 DP. You will then switch & do both 2 movements 2x/round. The T2B should take a little bit less time than the DP.
Assistance
a) DB Z-Press – 4×8 (3 sec eccentric)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds