WOD: Friday, September 18th, 2026

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Banded Shoulder Stretch – 1 Min per side 

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Strength: Jerk (17 Minutes) 

4 Sets 

• Sets 1 and 2: 3 Reps each at 75% of 1RM 
• Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Stick with Push or Split from week 1 

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Workout: AMRAP x 15 Minutes 

• Max Calorie Row/Ski/Bike 

*Every 3 Minutes (NOT including 0:00) complete:

• 6 Alt DB Hang Clean and Jerks (50/35) 
• 6 Pull Ups 

*CRx: 3 Bar/Ring MU 

*One Score: total # of calories completed in 15 minutes 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions