Strength
a) Push Press – 5×5 @ 80%+ (build to a heavy 5)
b) GHD Hip Extensions – 5×8 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (5×8) instead of GHD because of the large class.
Conditioning
5 RFT
21/17 Cal Row
15 T2B
9 Push Jerks (increase Rd 3 & 5)
WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, hanging knee raises, v-ups, or weighted su. PJ (60-70%) = M: 155/175/195#, F: 105/115/125#. Rounds 1/2 = weight 1, Rounds 3/4 = weight 2, Round 5 = weight 3. Try to go unbroken every round if possible, but you may have to break up the last round once.
Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 6 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)