Strength “18 Min Clock”
a) Strict Press – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 90%, 3×1 @ 90%+
b) BB Good Mornings – 4×10 (build to a heavy set of 10)
—Find a heavy single for part (a).
Conditioning
10 RFT
5 Push Jerks 185/125#
7 Box Jump overs 30/24″
9/8 Cal Ski
WOD Notes: Goal is 15-20 minutes. PJ = 65% (should be able to do 10+ reps if fresh for a max set). BJO should be higher than normal if possible. You don’t have to stand up all the way on the box.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 5 Sets
b) DB Lateral & Front Raises – 4×12 each