WOD:

1) Jerks: 2-2-2-2-2-2-2

Rest 90-120 seconds between sets. All sets should be within 80% of your heaviest set.

2) 12 minutes EMOTM: Movement of Choice

Work on anything as long as it is something that you struggle with.

3a) “Lift Up Luke”- 5 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

3b) 4 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

3c) 3 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

3d) 2 minute AMRAP:

4 Power Cleans

24 Double-unders

10 Pull-ups

Rest 60 seconds

3e) 1 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Immediately Into

3f) AQAP:

50 Wall Balls 20/14

4) Run: 15 minutes EMOTM – 100m

Runs should be as fast as possible.

5) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

6) Single Leg KB Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

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

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