Strength
a) Push Press – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Glute Ham Raises – 4×12 or 4×15 Hamstring Sliders
—18 Min Clock. Superset a/b every 3:30. Find a new PR if you feel strong!
Conditioning – “20 Min Cap”
2 RFT w/ Partner
100/80 Cal Row
80 T2B
40 Push Jerks (increase after round 1)
WOD Notes: Goal is to get under the 20 Min Cap. Break up the work as needed. SPRINT the row & make transitions fast, since you have built in rest! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. PJ = M: 185/205#, F: 125/135#. You should have to break up the first bar in 2-3 sets & 2nd bar 3-4 sets each. BB = 65/70%.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets