DATE – Wednesday Aug 20th


Warm-up: “Scapjacked” activation/skipping practice – alternate with partner. (10min max)


Mobility: Partner dowel overhead + extension stretches (60s each)


WOD A) Every 90s x 10 sets (15 min)

1 Push press + 1 Split Jerk


– Start at a moderate weight and increase to a heavy set.

– Hold the receiving position of the jerk for 2-3 seconds before recovery

– Attempt to work up to a 1 RM Push Press then hit the Jerk at that weight.

– Aim for a 5-10% increase in load used 2 weeks ago (no push jerk this week).


WOD B) For time: 10 down to 1 reps of:

Strict pull-ups (either grip permitted)

Ring Dips (sub bar dips)

Inverted burpees


– If you do not have strict pull-ups complete 5,5,4,4,3,3,2,2,1,1 for your sets doing a jumping pull-up with a 3-4s controlled negative each rep. If you can not control your self down, then complete full volume ring rows.

– Banded dips at full volume ok.

– If you can’t comfortably kick up to a handstand, just do roll to candlestick