Strength
a) Push Press – 5×2, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×12 each arm (slow eccentric)
—Superset a/b every 3:30. Work up to a heavy double for part (a).
Conditioning
For Time
40/32 Cal Row
25 Push Jerks 135/95#
50 T2B
25 Push Jerks 135/95#
40/32 Cal Row
WOD Notes: Goal is 10-14 minutes. PJ = 50% (should be able to link 10 at a time & feel relatively light). T2B sub = T2R, GHD SU, Weighted Sit-ups, Incline leg raises. The 50 reps should take no longer than 3 minutes.
Assistance
a) GHD Sit-ups – 15 EMOM x 8 (weighted)
b) DB Lateral Raises – 4×12