WOD:

1) Prone Shoulder Hurdles: 4 sets of 4/arm

Down and back is 1 rep. Perform these slow and controlled. Rest 60-90 seconds between sets.

2) Behind the Neck Bamboo Bar Strict Press: 5 sets of 8

Perform in your Clean Grip. Rest 90-120 seconds between sets.

3) 5 sets of:

2 Snatch Grip Split Jerk +

2 Pause Overhead Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use Jerk Blocks if you’re not comfortable bring the bar back down to the neck.

4) 20 minute EMOTM:

1 – 10-15 Calories Row

2 – 50ft Heavy Dog Sled Push

3 – 8-10 Dumbbell Box Step-ups 50/35

4 – 150-200m Run

5 – 10 Supinated Rope Rows

Scale as needed.

5) Tempo Landmine Tall Kneeling Press (3-3-3): 3 sets of 5/side

Rest 90-120 seconds between sets. Focus on position and quality over loading.

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