WOD:

1) Halting Jerk: 10 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM Jerk. Hold the bottom of the dip for 2 seconds. Build as heavy as deemed fit.

2) Tempo Pause Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 3 second down, 3 second pause, up as fast as possible. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. Normal grip with.

3) Sumo Block Pull (6″): 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM.

4) 10 minute AMRAP:

3 Power Cleans 185/135

3 Front Squats 185/135

3 Jerks 185/135

Must be completed as a complex. After each complex girls add 5lbs, guys add 10lbs. Scale starting load appropriately so that you get 5+ cycles of the complex in the 10 minutes.

5) 4 rounds AQAP:

20 Pull-ups

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

20 Wall Balls 20/14

20/15 Calories Rowed

Rest 5 minutes

Scale as needed. Goal should be unbroken sets on all movements. Crush yourself on the final row. Focus on your recovery, make it mindful and active, not passive. Keep track of times to complete each round.

6) Yoke Carry: 4 sets of 50m

Heavy as possible. Rest 90-120 seconds between sets. Only go as heavy as you can perform this unbroken.

7) Single Arm Dumbbell Row: 4 sets of 10/side

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

8) GHD Sit-ups: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets.

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