*We are changing our client management software HERE

WOD:

1) Jerk Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Focus on positioning over load.

2) Jerk Recovery: 3 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Heavy as possible.

3) Every 4:00 x 6 sets:

3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats

Performed as a complex. Build as heavy as deemed fit.

4) Banded Block Pull: Heavy Single + 3×3 @ 85-90%

Warm-up as needed. Rest 2-3 minutes between sets. Pull from knee height. You choose the band tension.

5) Handstand Walk Obstacles: 10-15 minutes Practice

Practice turning, changing direction, plate “stairs,” mini-hurdles, etc.

6) 14 minute EMOTM:

Odd – 1-5 Wall Facing Strict Handstand Push-ups

Even – 1-5 Paralette Kipping Handstand Push-ups

Pick reps and deficit that you can maintain for all 7 cycles.

7) 3 Supersets of:

10 Strict Toes-to-bar

+

20 GHD Sit-ups

+

30 second Hollow Hold

Rest 3 minutes between sets.

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