*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) Snatch:

3 sets of 1.1.1 @ 60%

4 sets of 1.1 @ 70%

5 sets of 1 @ 80%

All reps are full Squat. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts.

2) Clean and Jerk:

2 sets of 1.1.1 @ 60%

3 sets of 1.1 @ 70%

4 sets of 1 @ 80%

All reps are full Squat and Split. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts.

3) Every 1:00 x 14 sets:

Sets 1-3 – 18/15 Calories Ski Erg

Sets 4-6 – 9 Chest-to-bar Pull-ups + Max Clean and Jerk 155/105

Sets 7-8 – Rest

Sets 9-11 – 18/15 Calories Ski Erg

Sets 12-14 – 9 T2B + Max Snatches 115/80

Scale as needed. 

4) Skill Work: 15-20 On Any of the Following…

• Handstand Ramp

• Axle Bar

• Heavy Rope Double-unders

• Sandbag

• Wreck Bag

Work on any specific movements that you know you struggle with, with these odd objects.

5) 5 rounds for Quality:

7/side Kettlebell Bottoms Up Press From Half Kneeling

10 Good Mornings

100ft Dog Sled Push

Work at moderate efforts, not for time.

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