*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room.

WOD:

1) Halting Jerk + Jerk: Every 90 seconds for 12 sets

Warm-up as needed. Build as heavy as possible. Hold the Halting Jerk for 3 seconds.

2) Strict Press: 5 sets of 5 reps

Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets.

3) AQAP:

40 Burpee-to-target

30 Chest-to-bar Pull-ups

20 Shoulder-to-Overhead 135/95

10 Power Snatch 135/95

4) Chin-ups: 4 sets of up to 10 reps

Rest 90 seconds between sets. If you can do 4 sets of 10 add load to the sets, even if it means less reps.

5) Dumbbell Overhead Tricep Curl: 3 sets of 15 reps

Rest 90 seconds between sets. Heavy as possible.

6) Hip Thrusts: 3 sets of 10

Rest 90 seconds between sets. Build as heavy as possible.

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

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