WOD:

 1) Heaving Snatch Balance + Overhead Squat: 7 sets

Warm-up as needed. Star around 60% of your 1RM OHS, build as heavy as deemed fit. Rest 90-120 seconds between sets.

2) Split Jerk w/Hold: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Hold the Split/Receiving Position for 10 seconds.

3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets

Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down. Add 5% from last week.

4) AQAP:

50-40-30-20-10 Cals Assault Bike

10-8-6-4-2 Burpee Muscle-ups

Scale as needed. If you don’t have an Assault Bike Run 1000-800-600-400-200m

5) Dumbbell Overhead Tricep Curl: 4 sets of 8-12 reps

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

6) Single Arm Dumbbell Row: 4 sets of 6-8 reps

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

7) GHD Sit-Ups: 3 sets of 20

Rest 90-120 seconds between sets.

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