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WOD:

1) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

2) Jerk Recovery: 3 sets of 3 @ 100%>

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

3) Every 3:00 x 10 sets: 10-9-8…3-2-1 T+G Power Snatch

Start at a moderate weight. Build loading each set.

4) Deadlift: 3 sets of 5

Rest 2-3 minutes between sets. Pull from a Dead Stop each rep. Build as heavy as deemed fit.

5) 5 sets of:

10 Strict Bar Dips

+

2 Paralette Handstand Push-ups

Rest 2 minutes between sets. Dips unbroken, scale volume as needed. You pick the deficit and Strict or Kipping on the HSPU’s.

6) Box Plank Clocks: 5 sets of 1/Direction

Feet on a 24″ box Walk one direction 360 degrees, then back the other direction 360 degrees. Rest 90-120 seconds between sets.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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