WOD:

1) Push Jerk + Split Jerk: 10 sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM Push Jerk. Build as heavy as deemed fit.

2) Bench Press:

3 sets of 5 @ 70%

3 sets of 3 @ 80%

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used to have, not a max you want, but a current max. If you don’t have a recent one, establish one today, we’ll be working a basic linear periodization for the coming weeks.

3) Deadlift:

2 sets of 5 @ 70%

2 sets of 3 @ 80%

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used to have, not a max you want, but a current max. If you don’t have a recent one, establish one today, we’ll be working a basic linear periodization for the coming weeks.

4) AQAP:

30 Squat Snatches 225/155

Scale as needed to keep this effort under 10 minutes.

5) 5 rounds AQAP:

7 Muscle-ups

21 Kettlebell Swings 70/53

500m Assault Bike

Rest 5 minutes

Keep track of time to complete each round. Goal stimulus is to move unbroken on the rings and swings, so scale accordingly.

6) D-Ball Bear Hug Carry: 400m @ 150/100

Scale as needed. Keep track of time and attempts to complete.

7) Dumbbell Overhead Tricep Curl: 4 sets of 15

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

8) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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