*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

Hang Snatch +

Snatch +

Pause Overhead Squat

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Snatch. Pause in the bottom of the Overhead Squat for 3 seconds.

1b) 11:00 – 21:00 – Every 2:00 x 5 sets:

Hang Clean +

Clean +

Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Clean.

2) Every 1:30 x 6 sets:

50 Double-unders

15 Wall Balls 20/14

10 Toes-to-bar

Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets.

Extra Work:

3) Wide Grip Lat Pull-Downs: 5 sets of 5

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

4) 4 sets of:

10 GHD Sit-ups

10 GHD Hip Extensions

For quality, not for time.

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