Monday, February 10th

Main – WOD

Warm-up (No Measure)

10 minutes reviewing pressing series with empty barbell. Then….

2 rounds with empty barbell:
5 DL
5 Hang PC
5 PJ

Push Jerk (5/4/3/2/1)

2 warm-up sets x 5 reps with light weight before getting to first working set.

20 minute running clock. Rest 2 minutes between each attempt. Add weight accordingly to level of difficulty. Final rep should be heavy single. 1 attempt at each set total.

The Hand Of The King (Time)

12/9/6/3:
DL
Hang PC
Push Jerks
Rx =
135/85

Rx+ =
155/105

Time Cap = 9:00

*Competition WOD with 2 heats

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