Strength
a) Shoulder Press – 15 Min to Find a Heavy Single or 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) —-Build to a heavy set of 6!!!!
—Superset a/b as needed. You may use 2 KB’s or 2 DB’s for part (b). The 6th rep should feel difficult by the last set!!!!!!!! If you’re working up to a heavy single, make sure to get at least one back off set in at 70%.
Conditioning
For Time
600m Run
30 Lateral Burpees Over Bar
15 Hang Power Snatch 135/95# (RX+ = 155/105#)
600m Run
15 Hang Power Snatch 135/95#
30 Lateral Burpees Over Bar
600m Run
WOD Notes: Goal is 14-18 minutes. Jump over the bar if you’re capable & don’t have a Dr’s note saying you can’t. If you want to bike two days in a row instead of running, be my guest. You can Bike 1500m. I’d prefer that you Versa Climb 400ft each time though.
Assistance
a) Tabata Hollow Rocks – 20 Sec on / 20 Sec off x 12 Rounds
b) One Arm OH Carry – 3x100ft each arm (heavy)