Strength
a) Push Press – 5×5 @ 75%+
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b every 3:30. Go heavy on FC & use handle if necessary.
Conditioning
15 Min AMRAP Row For Total Cals
Every 90 Sec, starting at 0:00 do:
ODD RD = 5 Pull-overs
EVEN RD = 10 Push Jerk 165/110#
WOD Notes: Goal is to avg 10-15 Cals every set (should have at least 45-60 sec to row). Pull-over sub = 12 T2B. PJ = 60% (should be somewhat challenging for 10 unbroken).
Assistance
a) Human Flag Pole – 5×8 (3 sec eccentric)
b) Face Pulls – 4×12