WOD

Push or Split Jerk
1-1-1-1-1

Push Press
5-5-5-5

Shoulder Press
10-10-10

*Compare to 04.23.2025

How to approach Heavy Days. Warming up, choosing the weight, rest periods & more. 
Linchpin Conversations #113

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3 Rounds for time, or not:
30 Bulgarian Split Squats
2 Legless Rope Climbs, 15 ft.
1000m Row

Split squats are 15 per leg & the loading should only require 0-1 breaks.
*Rope climbs begin seated on the floor. Legs are used on descent.

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REST DAY!
Get out of the gym.

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Box Jumps:
10-20 reps

Squat Clean 
9-9-6-6-3-3

Box Jumps are any style/height you choose.
How to approach Heavy Days. Warming up, choosing the weight, rest periods & more. 
Linchpin Conversations #113

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds for time, or not:
10 Push Press, 115/75
10 Chest-to-bar Pull-ups
10 Box Jumps, 24"/20"

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