WOD
Warm-up
Dynamic Warm-up/Stretch
2 Sets
6 Cat Cow Stretch
16 Quadruped KB Pull-through (8 per side)
5 KB Windmill + 40′ Single Arm KB Overhead Carry (perform for each side)
Strength
Push Press (Benchmark Week):
Performance – Build to a heavy but perfect 1RM
Longevity – Build to a heavy 5RM NOT T&G reps
Then, build up to a strict 3RM weighted pull-up (paused at top).
If you can’t perform weighted pull-ups, perform 3 sets of 1.1.1 at modification that is most challenging.
Conditioning
AMRAP in 3 Rounds (3 Minutes of Work/1 Minute of Rest) – Total 11 Minutes:
3 Wall Walks
10 Single Arm DB Power Clean and Jerk (50/35) | (70/50)*
Max Calorie Row in remaining time
Rest 1 Minute
*5 C&J each side/arm
Record max calorie row each round.