Strength
a) Push Press or Strict Press – 15 Min to Work up to a heavy single + 1xME @ 70% (10+ reps)
b) One Leg RDL – 5×5 (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). Go for a PR for part (a) if you feel strong!
Conditioning
3 RFT
100 Double Unders
20 Push Jerks 155/105#
30/24 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. DU sub = 50 DU, 200 Singles, or 200ft Versa. PJ = 55% (should have to break them up 1-2x).
Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises (banded) – 4×10 (slow eccentric) —loop bands through DB & go lighter
—Rest 1 min between each set for part (a)