*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Behind the Neck Jerk: 7 set of 3

Warm-up as needed. Perform in Jerk Grip. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

2) Overhead Squat: Establish a 3RM from the Floor

Warm-up as needed. Rest as needed between attempts.

3) 2 Clean Pulls + 2 Hang Clean Pulls: 3 sets @ 100%

Warm-up as needed. Reset between the Clean Pulls from the floor. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) AQAP:

12 Squat Clean Thrusters 185/135

75 Double-unders

9 Squat Clean Thrusters 225/155

75 Double-unders

6 Squat Clean Thrusters 245/165

75 Double-unders

3 Squat Clean Thrusters 265/175

Scale as needed.

5) 5 rounds AQAP:

30/20 Calories Assault Bike

20 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs 24/20

Rest 5 minutes

Keep track of time to complete each effort.

6) AQAP:

50 D-Ball Over Shoulder 150/100

Scale as needed.

7) Standing Dumbbell Piston Press: 5 sets of 6/side

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

8) GHD Sit-Ups: 3 sets of 30

Rest 90-120 seconds between sets.

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