Strength
a) 5 Push Press + Max Jerks x 5 Sets @ 80-85% of PP
b) Strict Pull-ups (normal grip) – 5×8-10 (advanced = C2B or weighted, novice = banded)
—Superset a/b every 3:30. The 5th push press should feel like a max so that you’re not doing a million PJ. If you get 10+ PJ the first set add weight.
Conditioning
15 Min AMRAP
4-8-12-16-20-24-28 Cal Row
1-2-3-4-5-6-7 Wall Walks
***10 Box Step-ups (2) 50/35# DB’s to 20″ after each round (RX+ = 60/40#)
WOD Notes: Goal is to get to the round of 28/7/10. Girls will row the same cals. You will hold the DB’s at your sides and do all 5 reps with one leg before switching. Adjust the height of box to where you’re just below parallel. Leave your foot on the box & try not to push off the foot that’s on the ground.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)