Strength
a) Jerk (from rack) – 2×3, 2×2, 3×1 (Find a heavy 3/2/1 Rep)
b) Tib Raises (against wall) – 3×25 (try to move feet further from wall this week)
—Superset a/b as needed. 18 Min Clock. Go for a PR if you feel strong. Your choice between split/power jerk.
Conditioning (22 min cap)
4 RFT w/ Partner
50/40 Cal Assault Bike
40 T2B
30 Shoulder to Overhead (Rd: 1-2 = PP, Rd: 3-4 = PJ)
WOD Notes: Goal is sub 22 minutes, which is going to be a fast time cap. You may break up the work anyway you’d like. One person works at a time for the entire WOD. PP = 165/110#, PJ = 185/125# (62-65% for both). You should be able to do 5 reps at a time on the barbell.
Assistance
a) L-Sit Tap overs – 5×20
b) DB Lateral/Front Raises – 4×10 each (slow control tempo)