WOD:

Session A:

1) Power Clean: 5 sets of 3 @ 70%

Warm-up as needed. Drop and reset between each rep. Rest 2-3 minutes between sets.

2) Push Jerk: 5 sets of 3 @ 60% (Of Split Jerk)

Warm-up as needed. Use blocks or perform from a rack. Rest 2-3 minutes between sets.

3) Push Press: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Dumbbell Bench Press: 4 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

5) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side

Rest 60 seconds between sides. Heavy as possible.

Session B:

1) Assault Bike: 20 x 1:00 Watts @ Bodyweight/1:00 Watts @ 2x Bodyweight

This should be consistent all the way through, no change in the two paces.

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