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WOD:

Session A:

1) Tempo (3.1.0) Back Squat: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit…don’t sacrifice the tempo for loading. Make sure your 3 second descent is through the entire range of motion, not just the top half and then dropping into the bottom.

2) Every 2:00 x 15 sets – Clean and Jerk:

Sets 1-5 – 60-70%

Sets 6-10 – 70-80%

Sets 11-15 – 80%>

Build as heavy as deemed fit. No more than one miss. These are all full Squat.

3) Clean Pull: 3 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you have them.

4) 3 rounds AQAP:

8 Alternating Split Snatch 115/75

7 Ring Muscle-ups

400m Run

Scale as needed.

5) Romanian Deadlift: 100 Reps @ 45/35

For quality, not for speed.

Session B:

1) Row: 5 x 500m

40 seconds rest between intervals. Same pace as weeks past.

2) 3 rounds for Quality:

100 Walking Lunges

20 Push-ups

15 Strict Toes-to-bar

As it says, take your time, and focus on quality, activation, and positions.

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