Main – WOD
Pressing Complex with Empty Barbell (No Measure)
Spend 10 minutes working on pressing series:
Shoulder Press
Push Press
Push Jerk
Pull Up Drills (No Measure)
Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up variations and progressions
Pulled Pork Jerky (Time)
10.9.8.7.6.5.4.3.2.1
Push Jerk
2.4.6.8.10.12.14.16.18.20
Pull-up
Rx =
70% 1RM Shoulder Press
Unassisted Pul-ups
Time cap – 20:00