Strength
a) Strict Press – 5×3 @ 85%+, 1x ME @ 70% (8+ reps)
b) Good Mornings – 5×6 (2 Sec Pause each rep)
—Superset a/b every 3 minutes. Try to use a little heavier than last wk for both parts. You may use the same bar if necessary.
Conditioning
18 Min AMRAP w/ Partner
24/20 Cal Ski
24 T2B
16 Push Jerks (increase every 2 rds)
WOD Notes: Goal is 5+ rds. PJ = start @ 60% & increase by 5% (you should be able to get to a 3rd weight – 5th rd). T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. SPRINT the ski each RD! You should be doing one set each on the Ski & PJ (if you have to break up T2B more that’s fine).
Assistance
a) Hollow Rocks – Tabata : 12 Rounds
b) DB Lateral Raises + Front Raises – 4×10 (each)