Strength
a) 5 Strict Press + Max Push Press – 5 Sets @ 80% of Strict Press
b) Strict Pull-ups (supinated) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th strict press should feel like a max so that you’re not doing a million PP. If you get 10+ PP the first set add weight.
Conditioning
For Time
30 Russian KB Swings 88/70#
4 Rope Climbs 15ft (RX+ = 18ft)
50/40 Cal Ski
30 Russian KB Swings 88/70#
50/40 Cal Ski
4 Rope Climbs 15ft (RX+ = 18ft)
30 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. Try to do the Swings unbroken or in 2 sets. Hinge your swings & extend knees/squeeze butt when you finish each rep. RC sub = 7 RR/RC or 5 up/downs (strict).
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)