Strength
a) Shoulder Press – Work up to a heavy single quickly, then 3×8 @ 70%
b) One Leg RDL – 5×6 each leg (heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Use (2) KB/DB for part (b).
Conditioning
3 RFT
15 Push Jerks 165/110#
100 Double Unders
75m Farmers Carry + 450m Run + 75m Farmers Carry 70/53# KB’s
WOD Notes: Goal is 15-19 minutes. PJ = 60% (should be done in 1-2 sets). DU sub = 50 DU, 150 singles, or 200ft versa. FC = Walk to the “Evoqua Sign” then run to the 600m mark & back to the “Evoqua Sign”. Pick up KB/DB & walk back into Rage.
Assistance
a) Hollow Rocks/Russian Twists (alternate by set) – 30 Sec on / 30 Sec off x 10 Sets
b) One Arm High Pulls – 4×12 each arm