WOD:

1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat + Sotts Press: 7 sets

Use this as a warm-up to get things moving. Build as heavy as possible, but know this is a very mobility dominant complex and loading will not be very high. Rest 90-120 seconds between sets.

2) Push Jerk + 2 Split Jerks: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Perform from the rack or off blocks.

3) Speed Bench: 2 reps Every 1:00 x 12 sets

Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar down and get the most reflex out of the bottom.

4) Every 6 minutes for 5 sets:

1/.9 Mile Assault Bike

20 Box Jump Overs 24/20

10 Shoulder-to-Overhead 165/115

Keep track of total time to complete each round.

 5) Ski Erg: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

6) Overhead Tricep Extension: 3 sets of 20

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

7) Fat Neutral Grip Landmine Row: 4 sets of 20

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

8) GHD Sit-ups: 3 sets of 20-30 reps

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

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