ACTIVATION

2 Rounds: 

30 Single Unders 

15 AbMat Sit-ups 

200 Meter Row 

10 Goblet Squats (Light Kettlebell) 

Silverback Primer

(2 sets )

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

STIMULUS

• Second iteration of three for this series, aiming to improve from last week

• When we say improve, this translates to improved mechanics

• If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

Click Here For Demo Video

Jerk Drive

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

STIMULUS

• These 3 barbell reps come from the rack and are meant to be completed without dropping the bar

• Pause for 2 seconds in the dip of the Pausing Jerk Drive

Click Here For a Video Demo

• Rest as needed between sets to maintain quality

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

STIMULUS

• Working through 4 sets of 4 unbroken barbell reps in this overhead complex

• The barbell comes from the rack and percentages are based off your 1RM Jerk

• Pause 2 seconds in the dip of the Pausing Push Press

• There is no pause in the regular Push Press

Click Hereto see a video demo of this complex

Wod

“Four Loko”.

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats

QUALIFIER  (205/145)

GYM CLASS 155/105