WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 



Every 90secs for 5 rounds-

2 Jerks 

-start at 70% of your jerk & add weight each round-

20mins to work up to a 

1RM Back Squat 

For time: 

7 rounds of: 

7 front squats 95/135 

7 toes to bar

Extra Credit 

4 rounds 

8-10 glute ham raises 

8-10 each leg single leg RDLs


100 unbroken banded good mornings 
(*scale with PVC)