SWOD

Deadlifts:
Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD

400m Run
15 Sandbag Squats (120/80)
400m Run
12 Sandbag Squats (120/80)
400m Run
9 Sandbag Squats (120/80)

* Target time: 9 – 11 minutes
* Time cap: 14 minutes

Barbell Club

PART A.
3-5 Rounds
2 x Jerk Rhythm Dip Complex

* 1 complex = dip-dip-dip-split jerk

PART B.
From the Rack
2 Front Squat + 1 Split Jerk

* Recommended 1 set every 3-4 minutes
* Build to a heavy