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WOD:

1) Pressing Snatch Balance: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible…this is not a heavy load movement, it is strict and slow.

2) Push Press + Jerk: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM Jerk. Build as heavy as deemed fit. No blocks, perform from a rack.

3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets

Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down.

4) 10 rounds AQAP:

10/8 Calories Assault Bike

10 Burpees

Goal for this should steady pace. There shouldn’t be a 45 second first round and a 2 minute 10 round. Know your body and your pacing on the Assault Bike.

5) Dumbbell Overhead Tricep Curl: 4 sets of 8-12 reps

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

6) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as possible but keep it strict.

7) GHD Sit-Ups: 3 sets of 20

Rest 90-120 seconds between sets.

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