*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Snatch

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy single for the day. If you’re not feeling it, work lighter and perform doubles on the minute instead. All reps are full Squat.

1b) 10:00 – 21:30 – Every 1:30 x 7 sets: 1 Clean and Jerk

Start at a moderate weight and build to a heavy single for the day. All reps are full Squat and Split Jerk.

2) AQAP:

100 Wall Balls 20/14

Every Minute on the Minute 10 Push-ups

Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat.

Extra Work:

3) 4 sets of:

12 Double Dumbbell Skull Crushers

12 EZ Bar Bent Over Rows

Rest 2-3 minutes between sets. Perform this as a Superset doing the movement back-to-back. Load as deemed fit.

4) Run – 5 sets of:

400m Hard

200m Easy

No rest, this is 3K straight through. Focus on consistent, maintainable paces for each respective output. Easy should be as fast as possible while being able to maintain the Hard pace.

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

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