Strength
a) Push Press – 2×5 @ 75-80%, 2×3 @ 85%, 3×1 @ 90%+
b) Glute Ham Raises – 4×12-15 OR GHD Back Extensions – 4×12-15
—18 Min to get this work done. Work up to a heavy single for part (a) & go for a PR if you feel strong! Superset a/b as needed.
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 165/175/185/195/205#
F = 110/115/125/135/145#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets