Dynamic Effort Upper
Strength
Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk)
Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk
WOD
“Cha Cha Slide”
10,9,8,7,6,5,4,3,2,1 GTOH w/ DB (75,45)
Between each round complete 5 unbroken T2B
**20min time cap
Between each round complete 5 unbroken T2B
**20min time cap
Special Strength
8 x Weighted Pull Ups
**build to a heavy 8
**build to a heavy 8
Special Strength
3×6 Clean Grip High Pulls
Midline
4×12 Partner Leg Throws
**Throw legs in various directions, every time the legs are thrown = 1 rep
**Throw legs in various directions, every time the legs are thrown = 1 rep
Finisher/Recovery
100 Bradford Presses
**empty barbell
**empty barbell