Thursday, January 9th

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

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