* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

WOD:

1) Front Squat w/Chains – 80lbs: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. There should be 60lbs of chain on each side.

2) Front Rack Holds: 3 sets of 30 seconds

Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. Goal is heavier than last week.

3) Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week.

4) 20 minutes EMOTM: Odd, Muscle-ups, Even, 30 Double-unders

Pick reps you can maintain for the Muscle-ups. Goal should be Unbroken Double-unders for all sets. If you have solid Double-unders then use this as an opportunity to practice speeding up your Double-unders.

5) Close Grip Chin-ups: 5 sets of 5

Load as heavy as possible. Rest 90-120 seconds between sets. Hands should be 8-12″ apart.

6) Kroc Rows: 3 sets of 20/side

Rest 90 seconds between sets. Heavy as possible.

7) Band Shoulder Series: 4 sets

Rest 60 seconds between sets. Perform 10 Overhand Pull-Aparts, 10 Underhand Pull-Aparts, 10 No Moneys, 10 Face Pulls.

8) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90 seconds between sets. Add load if able.

9) Sled Drag: 4 x 50m

Rest 60 seconds between sets. Heavy.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=9bD6VbUNy8A