Max Effort Upper
Strength
Behind The Neck Jerk (3RM)
**Power Jerk
WOD
“Zumanjaro”
12min AMRAP
3 Wall Walks
7 DB Squat Cleans (35,25)
**DBs must touch the ground each time
3 Wall Walks
7 DB Squat Cleans (35,25)
**DBs must touch the ground each time
Special Strength
4×6 Wide Grip Strict Press
Special Strength
4×12 Ring Rows with weighted vest
Midline
100 Barbell Side Bends
Finisher/Recovery
3 x max time
*earthquake bar at half extension overhead, locked out
*earthquake bar at half extension overhead, locked out