WOD 5/16

A. Spend 8 minutes working up to your 3 rep max weighted pistol / leg
*Scale / progression:
Front Loaded WTD Lateral Step-up
– Hold a DB / KB in goblet positions
– Box Height should mimic full ROM of pistol
*Record heaviest weight

B. In 20:00 Minutes:
Split jerk or Power jerk
3-2-2-2-1-1-1-1
*build each set
*PreTest for next strength cycle
*Record Heaviest Weight

C. 6:00 AMRAP
1 jerk @ 135 / 75 / 55
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
*Time recorded

Scaling Guide:
– 30 – 100 reps.
– Scale up: 155lbs/95lbs

Optional ‘Cash Out’:
4:00 AMRAP
10 burpees
10 toes to bar

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek