WOD:

1) Tall Jerk: 5 sets of 3

Rest 90-120 seconds between sets. Speed/technique drill, don’t worry much about loading.

2) Jerk: 4 sets of 2

Rest 2-3 minutes between sets. Keep lifts snappy and clean, don’t go super heavy.

3) 10 minute AMRAP:

1 Power Snatch  185/135 +

2 Hang Squat Snatch 185/135 +

3 Overhead Squats 185/135

Must be perform as a complex. Score is total complexes completed. Scale as needed, goal stimulus should be around 1 complex per minute or more.

4) Banded Deficit Sumo Deadlift: Heavy Single + 3×3 @ 85-90%

Rest 2-3 minutes between sets. No more than 3 Heavy Single attempts. You choose the band tension.

5) Ring Handstand Push-ups: 10 minutes Practice

Work on any facet of this movement.

6) Elevated Paralette Push-ups: 4 sets of 10

Ret 2-3 minutes between sets. Feet on a 24″ box. Add load as deemed fit.

7) GHD Sit-ups: 75 for time

Keep track of time and number of breaks to complete.

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