WOD:

1) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

2) Overhead Squat: 10RM

Warm-up as needed. Establish a max effort for the day.

3) Snatch Pull: 3 sets of 4 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) AQAP:

21 Snatch 135/95

15 Snatches 185/135

9 Snatches 225/155

Snatches are anyway, anyhow.

5) 5 rounds:

9 Dumbbell Squat Clean Thrusters 50/35

15 Chest-to-bar Pull-ups

21/15 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each effort. Goal stimulus is unbroken movements with a hard sprint on the bike.

6) Farmers Carry: 6 x 50ft

Heavy. Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 20

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

8) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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