Strength
a) Push Press – 5×2 (start @ 85%+ & build to a heavy 2 rep), 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 5×8 or 5×12 Hamstring Sliders
—Superset a/b every 3:30.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
30 Box Jump Overs 30/24″
30 Push Jerks (increase each rd)
WOD Notes: Goal is 3+ rds (get into the 4th Rd of ski/bjo). You may break up the work evenly anyway you’d like. PJ = M: 175/195/215#, F: 115/125/135#. Start @ 60% for Rd 1 & increase as needed. Should be able to do at least 5 in a row before switching.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets