* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Pause Back Squat: 5 sets of 2

Warm-up as needed. Build as heavy as possible. Hold the bottom of each rep for 3 seconds, NO BOUNCE. Rest 2-3 minutes between sets.

2) Jerk Dips: 3 sets of 3

Warm-up as needed. Rest 60 seconds between sets. Make sure you maintain a Jerk Grip on the bar. These should be done at 100%+ of your 1RM Jerk.

3) Jerk: 1 Rep EMOTM x 20 sets

Start around 60-70-% of your 1RM. Build as heavy as possible.

4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Weighted Alternating Pistol Squats

Pick rep counts you can maintain for all 10 sets.

5) Strict Ring Pull-ups: 4 sets of 8-10 reps

Add load as able. Rest 90-120 seconds between sets.

6) Double Bent Over Dumbbell Row: 3 sets of 10

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

7) Band Pull-Aparts: 5 sets of 20

Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.

8) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

9) Glute Hip Series: 3 rounds

Use a mini-band around the knees. 1 round consists of 10 Monster Walks F, B, L, R, 10 1/4 Squat, 10 Glute Bridges, 10/side Clam Shells

10) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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