WOD:

1) Behind the Neck Jerk: 4 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Halting Jerk Dips: 4 sets of 3 @ 110-130%

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 3 seconds.

3) Every 4:00 x 5 sets:

9 Deadlifts +

6 Hang Power Cleans +

3 Push Jerk

Performed as a T+G Complex. Build as heavy as deemed fit.

4) Snatch Grip Deadlift: Heavy Single + 3×3 @ 85-90%

Warm-up as needed. Rest 2-3 minutes between sets. 

5) Strict Deficit Handstand Push-up: 7 sets of 3

Rest 90-120 seconds between sets. Build to a max deficit.

6) Ring Push-ups: 8 sets of :20/:10

Max Reps.

7) Strict Toes-to-bar: 3 sets of 15

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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