Strength
a) Push Press or Strict Press – 5×6 @ 75%+
b) One Leg RDL – 5×7 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!
Conditioning
5 RFT
9 Push Jerks 165/110# (RX+ = 185/125#)
12 Lateral Burpees over Bar
18/15 Cal Row
WOD Notes: Goal is 13-17 minutes. PJ = 60% (challenging to do 9 unbroken after the 3rd rd). If you have to break them up once that’s fine. Stand up on each burpee at some point before or after you jump over. Use the rower to recover each round, but SPRINT the last round.
Assistance
a) 15 Sec Hollow Rocks + 15 Sec Hollow Hold x 8 Sets (rest 30 sec between)
b) DB Lateral Raises – 4×12