Strength
a) 2 Push Jerks + 20-25 Sec Hold Overhead (Only Sets 1/3/5) – 5 Sets @ 80%+ (heavier than last wk)
b) GHR, GHD Hip Extensions, or Hamstring Sliders – 4×10 (advanced use weight)
—Superset a/b every 3:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements.
Conditioning
15 Min AMRAP
12/10 Cal Row
3 Wall Walks
6 Power Cleans 185/125# (65%)
WOD Notes: Goal is 7+ rds. Reset monitors each rd. WW sub = 3 Walk in/outs with feet on rower or 24 shoulder taps/rd. PC should be quick singles each round.
Assistance
a) Seated DB Arnold Press – 4×10
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds