WOD:

1) Back Squat: 5 sets of 3 @ 85% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Muscle Snatch: 2 sets of 3 @ 76%, 2 sets of 2 @ 79%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them.

3) Clean and Jerk: 2 @ 75%, 4 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk.

4) Clean Deadlift: 5 sets of 4 @ 113%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them.

5) 3 rounds AQAP:

20 Chest-to-bar Pull-ups

20 Box Jump Overs 24/20

20 Kettlebell Swings 70/53

Be smart with your hands, don’t shred them, sub movements as needed.

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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