WOD:

1) Behind the Neck Split Jerk: 10 sets of 1

Warm-up as needed. Start around 70% of your 1RM Jerk. Build as heavy as deemed fit. Establish a Max for the day. Rest 90-120 seconds between sets.

2) Pause Bench Press w/Medium Chain Weight: 5 sets of 3

Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max. Pause on the Chest for 3 seconds each rep. Rest 2-3 minutes between sets.

3) Romanian Deadlift: 5 sets of 3

Warm-up as needed. Establish a 3Rm for the day. Your other 4 working sets should be at 80%> of the day’s max. Rest 2-3 minutes between sets.

4a) 0:00-8:00:

1000m Row

Establish a Max Squat Snatch

4b) 8:00-16:00

1000m Row

Max Squat Snatches @ 90% of 4a

4c) 16:00-24:00

1000m Row

Max Squat Snatches @ 80% of 4a

4d) 24:00-32:00

1000m Row

Max Squat Snatch @ 70% of 4a

Warm-up to 80ish% of your 1RM Snatch before starting. Start with an empty bar. From there, treat this as a competition piece, with 3 scores. Your scores are the first 1K Row Time, your Max Effort Snatch in 4a, and then your total Snatches accumulated in parts B-D.

5) 3 rounds AQAP:

30 Wall Balls 30/20

20 Toes-to-bar

10 Clean and Jerk 135/95

Rest 5 minutes

Keep track of time to complete each round. Ideally proper scaling should allow you to complete the entire piece unbroken for maximum intensity.

6) Farmers Carry: 400m for time

Keep track of total attempts. Pick a weight that allows you to complete this in under 10 minutes.

7) Single Arm Dumbbell Row: 5 sets of 8/side

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

8) GHD Sit-ups: 8 x :20/:10

Max Reps.

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