WOD

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds

SKILL: 500m Row for time WOD: 100 Double under’s 100 DB Front Rack Lunges @ 50/35 100 Double under’s 100 Squat Thrusts

LIFT: Power Snatch – 1 RM WOD: 3 Rounds 25 KB Swings @ 24/16 25 Wall ball @ 20/14

LIFT: OH Squat – 1 RM WOD: AMRAP in 12 5 split jerk (60% 1RM) 10 pull ups 50 mountain climbers

WOD: 15 Rounds 250m Row 1 Back Squat – HAP

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

LIFT: Jerk – 1 RM WOD: AMRAP in 8 8 R-arm OH Lunge @ 50/35 8 L-arm OH Lunge 16 Wall ball @ 20/14

SKILL: Jerk Progressions WOD: 500m Row Buy In 10 Rounds 5 unbroken Push Jerk 10 Squat Jump Cash out with 500m Row BENCHMARK: “Jackie”

LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds

LIFT: Press – 1 RM WOD: 24 min Alt. EMOM A) 2 Heavy Stone to Shoulder B) 10 Ring Dips C) 15/10 Calorie Row