WOD
Strength
Back Squat: 60/3, 65/3, 70/3, 75/2, 80/2, 85/1, 90/1x2sets
Conditioning
600M Run
20 Over the Box Jumps (24/20)
Rest 1 Minute
400M Run
15 Over the Box Jumps
Rest 1 Minute
200M Run
10 Over the Box Jumps
Extra
Behind the Jerk: 60/3*3 sets, 70/2*3 sets, 80/2*3 sets, 85/1*3 sets
*on the last rep of the last set of each percentage hold the bar OH x 15 sec totaling 4 OH holds with increasing load
5 rounds – 2min. on/ 2min off
– 50 UB DU
– 6 alt. pistols
– ME MU in remaining time
(stay focused on MU form even when you are tired)