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WOD:

1) Push Jerk + Jerk x 2: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets.

2) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Look to start and build a little heavier than last week. Build as heavy as deemed fit for the day.

3) Front Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Perform as a continuation of your Back Squats. Setup with the box so it puts your hip and knee in line. Perform all 5 reps on 1 leg before switching to the other.

4) 60 minute AMRAP:

25 Calories C2 Ski

5 Squat Cleans 185/135

25 Calories C2 Row

10 Chest-to-bar Pull-ups

25 Calories C2 Bike

20 Box Jump Overs 24/20

For scaling/stimulus. Goal is to stay aerobic, and have maintainable rounds, each and every round. Squat Cleans should be done as singles with a quick rest between reps, C2B should be done unbroken, and Box Jump Overs should be done “unbroken,” think of a continuous pace you could hold 100 reps for.

5) Log Push Press: 3 sets of 8

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Dumbbell Incline Bench Press: 4 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

7) Barbell Roll-Outs: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

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