Strength 1
Push press + push jerk + split jerk
Heavy single
Strength 2
Weighted pull ups
5-5-5
^No pull ups? Spend 12 min working on your pull ups
CashoutWOD
For time
100 KB snatches – 53/35
^6 min time cap
**Simple, but effective. Some pushing, some pulling, some throwing heavy weight around. Great chance to hone that split jerk technique and get in some pull up strength or skill work in depending on where you are with pull ups in your training. I’m not gonna brag, but I’m gonna brag, that snatches are my jam, and I love this cashout wod. It’s basically a SMMF, which is short for “single movement mind fuck”. I’m not going to sensor myself, because when you look at 100 reps of something, I’m sure you’re thinking “Ohh.. fuucck”. The idea behind the SMMF is “to test the self-imposed mental limits we often put on ourselves, and by pushing those limits open ourselves up to higher levels of performance.” There’s a 6 min time cap on this – can you do it under 5? Is it your mind or your body that’s stopping you? Put your head down and do the work.