WOD:

1) Front Squat w/Chains – 40lbs: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. There should be 20lbs of chain on each side.

2) Front Rack Holds: 3 sets of 30 seconds

Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. Goal is heavier than last week.

3) Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week.

4) 20 minutes EMOTM: Odd, 10 Wall Balls 30/20, Even, Handstand Walk

If you can’t hit 10 Wall Balls without this being a complete Met-con then scale the reps before you scale the loading. Don’t Handstand Walk more than 50ft per round, if you’re an ace at Handstand Walking then work on Strict HSPU.

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

Load as heavy as possible. Rest 90-120 seconds between sets. 

6) Kroc Rows: 3 sets of 20/side

Rest 90 seconds between sets. Heavy as possible.

7) Band Shoulder Series: 4 sets

Rest 60 seconds between sets. Perform 10 Overhand Pull-Aparts, 10 Underhand Pull-Aparts, 10 No Moneys, 10 Face Pulls.

8) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90 seconds between sets. Add load if able.

9) Sled Drag: 4 x 50m

Rest 60 seconds between sets. Heavy.

10) Glute/Hip Band Series: 3 rounds

One round is 10 Mini Squats, 10 Monster Walk F,B,L,R, 10/side Clam Shells, and 10 Glute Bridges. Rest 90 seconds between sets.

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

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