"Winners embrace hard work. They love the discipline of it, the trade-off they're making to win. Losers, on the other hand, see it as punishment. And that's the difference." --Lou Holtz

WEDNESDAY, 28FEBRUARY2018 - Work For Today
Wave 3/Week 9/Day 3

CONDITIONING - For 10 Minutes (5 Rounds)
ODD Minutes: 30 Kettlebell Swings
EVEN Minutes: 200 Foot Bear Crawl

STRENGTH - You Have 30 Minutes to Work up to a 3RM 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 3RM
10 Wide Grip Pull-Ups or 3 Muscle Ups
8 Russian Twists (Each Side)

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

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

ASSISTANCE - 3 Rounds of the Following Giant Set
10 Wide Grip Pull-Ups
15 “Z” Presses (As Heavy As Possible)
10 Dumbbell Arnold Presses (As Heavy As Possible)
10 Bandy Twisty Things (Each Side)
:90 Seconds Rest
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