WOD:

 1) Muscle Snatch: Build to a Heavy Single

Don’t spend more than about 10 minutes on this. No more than 1 failed attempt.

2) Not For Time:

30 Jerks @40%

20 Jerks @ 60%

10 Jerks @ 80%>

Warm-up as needed. All reps should be Split Jerks. Break reps up into any manner you like. Perform from the Rack or Blocks.

3) Speed Bench: 2 reps Every 1:00 x 12 sets

Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar down and get the most reflex out of the bottom. Add 5% bar weight from last week. Weight should stay consistent across all 12 sets.

4) 4 rounds AQAP:

5 Muscle-ups

10 Power Snatch 115/75

15 Toes-to-bar

Scale Muscle-up volume as needed to keep relative intensity.

5) 5 rounds AQAP:

1000m Row

10 Burpees Over the Rower

1 Legless Rope Climb 15ft

Goal for this should be to just move at a smooth and steady pace, don’t push the tempo too hard so that you end up having to stare at the rope.

6) Single Arm Dumbbell Push Press: 4 sets of 6-8 reps/side

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

7) Krock Rows: 3 sets of 20/side

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

8) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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