WOD:

1) Press from Split Jerk Stance: 5 sets of 3/side

Rest 90-120 seconds between sets. Use this as positional and warm-up work.

2) Push Jerk Behind the Neck In Split: 5 sets of 3

Rest 90-120 seconds between sets. Perform in your dominant Split Jerk stance. Hold the bar overhead for 3 seconds each rep.

3) Pause Overhead Squat: 3 sets of 3

Rest 2-3 minutes between sets. Pause for 3 seconds in the hole. Build as heavy as deemed fit.

4) 4 rounds of:

1 minute Assault Bike

1 minute Ball Slams 40/30

1 minute Row

1 minute Dumbbell Box Step-Overs 35/25 @ 240/20

1 minute Single Arm Kettlebell Overhead Hold 53/35 (30 seconds/side)

Perform at 70-80% effort.

5) 3 sets of:

10/side Tall Kneeling Banded Pallof Press

20 Banded External Rotation

30 second Hollow Hold

For quality, not for time.

6) Recovery: 15-20 minutes

Spend this time with a foam roller, lax ball, etc. working on any tight areas.

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