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WOD:

1) Hang Muscle Snatch: 4 sets of 4

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

2) Behind the Neck Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Perform in your Jerk Grip. Use rack or blocks.

3) Floor Press: 5 reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM Bench/Floor Press. Build as heavy as possible.

4) 4 rounds AQAP:

20/15 Calorie Row

10 Shoulder-to-Overhead 185/135

20 Wall Balls 30/20

Rest 5 minutes

Goal should be unbroken movements, so scale appropriately to get desired affect. Hit the Row at a relatively hard pace, don’t sandbag it. Keep track of total time to complete rounds and time to complete entire piece with rest.

5) Assault Bike: 20 x :30 ON/:30 OFF

Goal is consistent output. On is “X” Wattage, Offf is 50% of “X.” For instance, 400 watts On, 200 Watts Off.

6) Football Bar Bench Press: 4 sets of 20

Rest 90-120 seconds between sets. Use closet grip. Heavy as possible.

7) Bicep Curls: 75 reps @ 65/45

Keep track of total time and sets to complete.

8) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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