WOD:

1) Split Jerk + Behind the Neck Split Jerk: 1-1-1-1-1-1-1

Warm-up as needed. Hit a Split Jerk from the front, then lower the bar to your back and hit a Split Jerk from your back. Rest 90-120 seconds between sets.

2) AQAP:

400m Run

30 Chest-to-bar Pull-ups

20 Squat Snatches 135/95

30 Chest-to-bar Pull-ups

400m Run

Extra Work:

3) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

4) Airdyne: 5 x 60 seconds work/3 minutes rest

Absolute maximum effort.

For results post detailed weights, reps, time, etc. for all work completed.

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