Max Effort Upper
Strength
Behind The Neck Jerk (1RM – BTN Split Jerk )
WOD
EMOM for 18min
1 Round of “Holleyman”
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,135)
**Score successful rounds
**If you fail, rest as needed and return.
1 Round of “Holleyman”
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,135)
**Score successful rounds
**If you fail, rest as needed and return.
Special Strength
3×12 DB Strict Press w/ hands internally rotated
Special Strength
3×8 Banded Up Right Row
Special Strength
4x30sec. Earth quake bar lock out and walk **Hang KBs from barbell, lockout overhead and walk
$ Out
100 GHD Sit Ups to Parallel
(video shows banded, do not complete banded)
(video shows banded, do not complete banded)
Finisher/Recovery
100 Banded LAT Pull Downs