Strength
a) 4 Push Press + 4 Push Jerks x 5 Sets @ 75-80% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30
Conditioning
10 RFT
3 Power Clean 205/135# (RX+ = 225/155#)
7 Burpees (no jump)
30 Double Unders
WOD Notes: Goal is 12-16 minutes. PC = 75% of 1RM (shouldn’t feel super light – it’s only 3 reps). You don’t have to jump on burpees, but make sure feet are under you when you stand. DU sub = 15-20 DU, 50 singles, or 60ft versa.
Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets