WOD:

1) Halting Jerk + Jerk: 10 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold the bottom of the dip for 3 seconds on the Halting Jerk.

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) EMOTM for ALAP:

1 Hang Squat Clean + 1 Shoulder-to-Overhead 185/135

2 Hang Squat Clean + 1 Shoulder-to-Overhead 185/135

2 Hang Squat Clean + 2 Shoulder-to-Overhead 185/135

3 Hang Squat Clean + 2 Shoulder-to-Overhead 185/135

3 Hang Squat Clean + 3 Shoulder-to-Overhead 185/135

and so on until you can’t complete the work in the minute

Scale as needed. Goal output for scaling should be to get at least 8-10 minutes of work in. This doesn’t have to be done as a complex, mind you though, if you do drop the bar that is probably the beginning of the end.

5) 5 rounds AQAP:

25 Box Jump Overs 24/20

20 Kettlebell Swings 70/53

15 Burpees

10/8 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each individual rounds. These are sprint efforts, everything unbroken, they should take in the neighborhood of 3 minutes give or take.

6) Dumbbell Hold: Accumulate 3 minutes @ 100/70

Keep track of time and attempts to complete. No hook gripping.

7) Skull Crushers: 4 sets of 15

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

8) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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