* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1) Push Jerk + Split Jerk x 2: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 5-10 seconds between complexes.

2) 3 Snatch Push Press + 3 Overhead Squats: 5 sets

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

3) Band Resisted Deadlift: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. You choose the band resistance.

4) 3 sets of:

10 Power Cleans 185/135

10 Front Squats 185/135

10 Shoulder-to-Overhead 185/135

Rest 5 minutes

Scale as needed to keep this as a complex. There should be no breaking or dropping the bar.

5a) 3 rounds AQAP:

12 Wall Balls 30/20

8 Alternating Dumbbell Snatch 70/50

4 Muscle-ups

Rest 5 minutes

5b) 2 rounds AQAP:

18 Wall Balls 30/20

12 Alternating Dumbbell Snatch 70/50

6 Muscle-ups

Rest 5 minutes

5c) AQAP:

36 Wall Balls 30/20

24 Alternating Dumbbell Snatch 70/50

12 Muscle-ups

Scale as needed.

6) Hand-over-Hand Sled Pull: 4 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible without having to break.

7) Dumbbell Floor Press: 100 reps

Pick a weight you can hit 30-40 reps to start.

8) AQAP:

30 GHD Sit-ups

30 V-Ups

30 Abmat Sit-ups

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