Pre Class:

1) Box Squat: 2 reps EMOTM x 10 sets

Box setup at parallel. Normal stance. Start at 70% of your 1RM. Build as deemed fit.

2) Bench Press: 2 reps EMOTM x 1o sets

Use a wide grip, 2-3″ outside of your Jerk Grip for a reference point. Start around 70% of your 1RM. Build as heavy as deemed fit.

WOD:

3) 20 minute EMOTM:

Minutes 1-10 – 2 Halting Jerks

Minutes 11-20 – 1 Jerk

Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement.

4) 5 rounds:

 10 Squat Snatch 95/65

20 Kettlebell Swings 70/53

15/10 Calories Assault Bike

Rest 5 minutes

These should be maximum output efforts. Don’t game them, ideally first round should be the fastest, last should be the slowest if you’re truly putting out max effort. If you can’t perform the movements unbroken, scale accordingly. Keep track of total time to complete as well as individual round time.

Extra Work:

 5) Ski Erg: 20 x :30/:30

Row on the wattage setting, this should be work, with an active recovery at 50% of the work wattage, work to maintain consistency across all 20 rounds.

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Rep count should be something you can hit the first set without any pauses.

7a) Dumbbell Z-Press: 4 sets of 10

Heavy as possible. Superset with.

7b) Dumbbell Bent Over Kickbacks: 4 sets of 10

Heavy as possible. Rest 2-3 minutes between supersets.

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