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"The Spartans do not ask how many are the enemy...but where are they." --Plutarch

WEDNESDAY, 17JANUARY2018 -Work For Today
Wave 1/Week 2/Day 3

CONDITIONING - :40 Seconds Work / :20 Seconds Rest for 8 Minutes
Multi-directional Sprints

STRENGTH - You Have 30 Minutes to Work up to a 5RM Split Jerk (Out of a Rack)
Between Rounds Complete:
10 Wide Grip Pull-Ups or 3 Muscle Ups
8 Russian Twists (Each Side)

VOLUME 
Set 1: As many Split Jerks as Possible @ 80% of your 5RM
10 Wide Grip Pull-Ups or 3 Muscle Ups
8 Russian Twists (Each Side)

Set 2: 10 Split Jerks @ 80% of your 5RM
10 Wide Grip Pull-Ups or 3 Muscle Ups
8 Russian Twists (Each Side)

Set 3: 10 Split Jerks & Press @ 80% of your 5RM
10 Wide Grip Pull-Ups or 3 Muscle Ups
8 Russian Twists (Each Side)

MINDSET - Tabata Z - Presses

OPTIONAL ASSISTANCE - 3 Rounds
Max Distance Waiter's Walk (Heavy)
Max Reps Close Grip Bench Press (Moderate)
Max Reps Dips or Bench Dips (Bodyweight)
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