WOD:

1) Jerk Complex: 1-1-1-1-1-1-1

One Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build to as heavy a set as possible, make sure that your other 6 sets are within 80% of you heaviest set of the day. Rest 90-120 seconds between sets.

2) 3 rounds AQAP:

8 Alternating Split Snatch 115/75

7 Bar Muscle-ups

400m Run

Extra Work:

3) Box Jumps: 3 x 20

These should all be Games Style and Rebounded. Build to the highest height where you can maintain rebounding. Rest 90 seconds.

4) 3 rounds:

30 seconds Left Plank

30 seconds Right Plank

30 seconds Front Plank

30 seconds Rest

Wear a weight vest if able.

5) Stiff Leg Deadlift: 3 x 15

Ret 90 seconds between sets. Heavy as possible.

For results post weights of all sets of Jerk Complex and time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

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