WOD:

1) Jerk Dips: 3 sets of 3

Warm-up as needed. Work at 110% or higher of your 1RM Jerk. Rest 60 seconds between sets.

2) Halting Jerk: 4 sets of 2

Warm-up as needed. Work as heavy as possible. Rest 90 seconds between sets.

3) 3 rounds AQAP:

20 Pull-ups

20 Shoulder-to-Overhead 95/65

20 Kettlebell Swings 53/35

Rest 3 minutes

Attack each round as fast as possible.

4) Dumbbell Bench Press: 3 sets of 12

Rest 2 minutes between sets. Heavy as possible.

5) Dumbbell Overhead Tricep Curl: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

6) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load if able.

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

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