Strength
a) Push Press or Strict Press – 5×8 @ 70%
b) One Leg RDL – 5×8 (each leg)
—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
15 Min AMRAP Ladder
1 Power Clean @ 75%
2 Bar Facing Burpees
2 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
6 Bar Facing Burpees
***10/8 Cal Ski after each round
—Continue pattern until 15 Minutes is up.
WOD Notes: Goal is to get to the round of 8PC/16BFB/10 or 8 Ski. PC should be relatively heavy to where you have to take your time in between reps especially in the later rounds. If I were to program an RX weight it would be 215/145#, but as long as you use your 75%, you can RX the WOD as long as you jump over the bar too! Reset your monitor after each round.
Assistance
a) Tabata 12 Rounds: Alternate Hollow Hold & Rock. Take 30 sec break after round 6.
b) DB Lateral Raises – 4×12