Strength
a) Push Jerk (use rack) – 18 Min to Find a Max or 5×5 @ 75-80%
b) Single Leg RDL – 4×8 (each leg)
—Superset a/bD as needed. Use KB or DB for part (b).
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
4(8 Box Jump Overs 24/20″ + 4 DBall Over Shoulder 150/115#)
WOD Notes: Goal is to avg 4:30/rd & get 4 rounds. Each person does 2 rounds of 8 BJO & 4 DBall. One will BJO while the other does the Dball (then you will switch). DBall should be heavy!
Assistance
a) 40 Sec on / 40 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)