Strength
a) Push Press – 5×5 (5 Sec Eccentric on 1st 2 reps) @ 75-80%
b) GHR – 5×10 or Hamstring Sliders – 4×15
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 2 reps, then you can lower quickly on the last 3.
Conditioning “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski (RX+ = 70/55)
200m Sled Drag 150/115#
—Right into:
For Time w/ Partner
60 Push Jerks 165/110# (RX+ = 185/125#) – 65%
WOD Notes: Goal is to get under the 20 Min Cap. You need to SPRINT the ski every time you’re on it & alternate between run/walk on the sled drag. Go lighter if necessary on the sled. Try to finish each round in 5 minutes (15 min total) so that you can have time to finish the Jerks. Shoot to do quick sets of 5-6 at a time on the Jerks.
Assistance
a) 25 Sec on / 25 Sec off x 12 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)