Warm up 3X

200  m row


10 OHS

10 Lunges

5 EACH DB hang C&J

5 Sots press DB each arm

Split Jerk

5 x 3 Reps

*Working up in weight each set, stay between 72 and 82% of your best jerk for these! If you feel good stay on the heavier side and if not stay on the lighter percentage side and work on technique!


5 Rounds

6  Deficit HSPU 4”/2”

5 Power Snatch 135/95 115/75 ,95/65

4 Overhead Squats 135/95, 115/75, 95/65

*This was tough.  Been doing a lot of shoulders, trying to work on overloading them to build some better recovery skills.  

Post wod

2000 m Row


1 Mile Run

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.