WOD:

Session A:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

Warm-up as needed. Rest 90-120 seconds between sets.

2) 2 Pause Jerk + Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day, then hit your back-off sets.

3) Behind the Neck Push Press: 4 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Percentage off of your normal Push Press if you don’t know your BTN Push Press. Performed in your Jerk Grip.

4) Power Clean: 5 sets of 3 @ 70%

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

5) Incline Single Arm Dumbbell Bench Press: 4 sets of 6/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other.

6) Single Arm Bottoms-up Kettlebell Press: 3 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

Session B:

1) Ski Erg: 8 sets of

3 minutes Easy

2 minutes Moderate

1 minute Hard

Pick paces you can maintain for each respective intensity/time. No rest between sets.

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