Strength
a) Push Jerk (rack) – 2×5 @ 70-75%, 2×3 @ 80%, 3×1 @ 85%+
b) GHR – 4×12 or Hamstring Sliders – 4×15
—18 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for Jerk.
Conditioning
4 RFT
15 DB Push Press 60/40#’s
5 Dball Over Shoulder 150/115#
20 Burpees (no jump)
5 Dball Over Shoulder 150/115#
WOD Notes: Goal is 13-17 minutes. DB PP should be done in 2-3 sets each round. You should have to break them up once after the first round. Dball should be heavy & you may share a ball/bag with someone if necessary. Make sure feet are under you when you stand for each burpee.
Assistance
a) 45 Sec Russian Twists (weighted: plate doesn’t touch floor) + 45 Sec Hollow Rock x 4 Sets
b) DB Lateral Raises (banded) – 5×8 (slow eccentric) —loop bands through DB & go lighter
—Rest 1 min between each set for part (a)