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
