Strength
a) Push Jerk – 5×5 @ 75%+ (build to a heavy 5)
b) One Arm Farmers Carry (heavy) – 3×100 yards (50 yards each arm)
—-18 Min Clock to get this work done. Superset a/b every other set. DO NOT Sandbag the FC weights! Try to go heavy! The carry is to the far curb with Left Arm & right arm on the way back.
Conditioning
12 RFT w/ Partner (interval)
8 Strict Press (heavy)
12 T2B
15/13 Cal Sprint Row
WOD Notes: Goal is to be under 1:30/Rd & break 18 minutes for total time. Strict Press should be around 67-70% (should feel like you’re about to fail the 8th rep). RX would be 135/85#. T2B sub = T2R, v-ups, hanging knee raises. Partner A does one round while Partner B rests. Switch & repeat. This WOD is meant to be on the easier side, since pressing & T2B are low HR movements. Make sure to SPRINT the row!
Assistance
a) Russian Twists (weighted) – 30 Sec on / 30 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets