WOD:

1) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets

Warm-up as needed. Build to approximately 80% of your 1RM. All reps full Squat and Split

2) “15.3”- 14 minute AMRAP:

7 Muscle-ups

50 Wall Balls 20/14

100 Double-unders

3) Back Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build to a heavy set of 5, your other 4 working sets should be within 80% of your heaviest of the day.

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

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