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WOD:

1) Dumbbell Split Jerk + Hold: 3 sets of 4

Alternate legs each rep. Hold the split position for 2-3 seconds on each rep. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) 20 minute EMTOM:

Station 1 – 1 Jerk Dip + 1 Split Jerk

Station 2 – 4/side Split Pegboard Pull-ups

Station 3 – 3 Tempo (2.2.0) Bench Press

Station 4 – Rest

Keep weights moderate, no maxing out, you’re in a de-load week. Scale as needed.

3) 4 round for Quality:

8 Alternating Landmine Anti-Rotations

8/side Banded Pallof Press

8 TRX Pike-to-Handstand

Not for time, for quality.

4) Suit Case Deadlift: 4 sets of 5/side

You choose the equipment you want to do this on. Perform all reps on 1 side before switching to the other. Build to a heavy, but not maximal effort. Rest 90-120 seconds between sets.

5) Belt Squat Marching: 5 minutes

Pick a loading you can maintain for all 5 minutes.

6) Bike Erg – 16 minutes Easy: Every 2:00 5 Strict Mixed Grip Pull-ups

Switch mixed grips each round. 16 minutes starts with 5 Pull-ups. Focus on maintaining a nice Hollow Position, and not reaching with your chin at the top of the movement.

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

An older video, but a great listen!