WOD:

1) Jerk Dips: 3 @ 100%, 3 @ 110%, 3 @ 120%

Weight is of your Max Jerk of any type.

2) Split Jerk: 1-1-1-1-1-1-1

Warm-up as needed and then work through 7 working sets. A working set should be 80% of your heaviest for the day. Rest 90-120 seconds between sets.

3) 30-20-10 – AQAP:

Thrusters 75/53

Toes-to-bar

Extra Work:

4) Bar Muscle-up: 10 minutes EMOTM

Pick a rep range you can maintain

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and number of attempts taken

6) Glute Ham Raise: 5 x 5

Rest 90 seconds. Weight if able.

For results post weight of all sets of Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

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