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WOD:

1) Jerk Work:

A – 3 sets of 3 Tall Split Jerk

B – 3 sets of 3 Push Press @ 70-80%

C – 3 sets of 3 Split Jerk @ 75-85%

Rest 90-120 seconds between sets. Use part A as skill/warm-up work. Pick loading based on feel.

2) 5 sets of:

5 Bench Press

10 Supianted Grip “L” Pull-ups

50ft Zig Zag Handstand Walk

Rest 2-3 minutes between sets. Bench and Pull-ups should both be performed at a loading/assistance that allows you to perform the movements unbroken. Use cones or plates for the Handstand Walk Zig-Zag.

3) Log Clean and Shoulder-to-Overhead: 15 minutes to Build to a Heavy Single

Be strict with the time. Don’t spent 30-40 minutes with this. Set some plates, start with the empty log, set the clock and go.

4) 4 sets of:

20/15 Calories Assault Bike

10 Burpee Box Jump Overs 24/20

5 D-Ball Over the Shoulder 150/100

Rest 5 minutes between sets. Max effort intervals, get after them, play around with strategy of how you approach each movement in terms of what is the most efficient way to get through this the fastest.

5) 3 sets of:

1 minute Belt Squat March

30 Hip Extensions

For quality, not for time. Use a loading on the Belt Squat machine you can march unbroken for the minute.

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