WOD:

1) Jerk: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use blocks or rack depending on what you need more work on, if you’re good at getting weight up but bad at bring it down to the shoulders use a rack, if you struggle getting heavy weight up and bringing the weight back down is no issue use the blocks. They both have there place.

2) Banded Kettlebell bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. You choose the Kettlebell and Band, don’t make it overly shaky, we still want loading on the bar, but make it difficult to control. Build as heavy as deemed fit.

3) 4 rounds AQAP:

1 Rope Climb 15ft

20 Toes-to-bar

400m Assault Bike

20 Kettlebell Swings 70/53

1 Rope Climb 15ft

Rest 5 minutes

Keep track of time to complete each individual round.

4) 3 rounds AQAP:

1 mile @ 2 minutes Slower than PR Pace

1 mile @ 30 seconds Slower than PR Pace

Keep track of times for each individual mile. No resting anywhere, this is a continuous 6 mile piece.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

6) Double Kettlebell Overhead Carry: 8 x 50m

Rest 90-120 seconds between sets. Heavy as possible.

7) GHD Sit-ups: 50 for time

Goal should be able to work through this unbroken, no pausing. That is priority one, priority two is the tempo of the movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Load those plates on guys 🙂