Glycolytic
WOD Review then warm up all together: 60-sec row, 10 PVC pass thru, 10 good mornings, 10 wall squats, BB front rack str, 5 BB OHP, 5 BB push press, 5 jerks
SOD prep
In the first 2 min of SOD running clock:
2x: 3 front squats into 5 pausing jerks (65/55)
*Pause for a full second at bottom of the first dip and the bottom of your catch position
SOD
In 14 min build to a challenging complex: 3 Front squats into a Split, Push or Squat Jerk
WOD
For time:
1000m Row
3 min rest
75 WB (< 4 breaks) (20/14) (50+ 14/10) (10/9’)
3 min rest
50 AKBS (< 3 breaks) (53/35) (50+ 35/25)
2 min rest
25 Deadlifts 225/155) (50+ 175/135) (< 3 breaks)
*For the WB and KBS– pick a weight you know you can complete the reps with fewer than the identified breaks the goal is to go as close to unbroken on these skills as possible. You know you have a forced break that follows, so, hang on as long as you can.
