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

WOD:

Session A:

1) Tempo (3.3.3) Back Squat: 3 sets of 5 

Warm-up as needed. Rest 2-3 minutes between sets. Work around 50-60% of your 1RM, hold to the Tempo first, loading second.

2) Every 1:00 x 10 sets: 1 Power Snatch @ 60-70%

Keep lifts snappy and clean.

3) 3 rounds AQAP:

400m Assault Runner

10 Strict Handstand Push-ups

15 Dumbbell Front Squats 50/35

Don’t crush yourself, perform around 80% effort.

4) Snatch Grip Romanian Deadlift: 3 sets of 10

Rest 90-120 seconds between sets. Work with moderate load. Use straps if you need them/have them.

Session B:

1) Bike Erg: 30 minutes @ Zone 2/3 @ Damper 1

Basic breathing work, this should be a conversational pace, get you a moderate sweat going.

2) 15 minute AMRAP for Quality:

100ft Walking Lunges

20 Hip Extensions

20 Ring Rows

20 second L-Sit Hold on Rings

Focus on quality, not speed.

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