Split Jerk 5×2

Work up to a heavy double.


Benchmark WOD


3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pullups



The goblet squat hold is simply an isometric hold at the bottom of a goblet squat, but it can be brutally effective to improve your hip flexibility. Using a moderately heavy weight, lower into the bottom of the squat with the elbows just inside the knees. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors. Do not forget to breathe in deeply through the nose and forcefully out through the mouth during the entire drill to enhance the stretch.

Hold for 10 deep, slow breaths.