WOD:

1) Muscle Clean + Hang Muscle Clean + Push Press: Every 1:00 x 5 sets

Warm-up as needed. Start around 50% of your 1RM Clean. Build as heavy as deemed fit.

2) Squat Clean Thruster: Every 1:00 x 10 sets

Pick up where your end with Part 1. Build as heavy as deemed fit.

3) Clean Pull: 5 Reps Every 2:00 x 3 sets

Reference two weeks ago for loading. Take a one minute break after your last Squat Clean Thruster to change weights. This entire piece should take 21 minutes.

4) 10 minute AMRAP:

30 Double

20 Deadlifts 95/65

10 Pull-ups

Extra Work:

5) Kipping Handstand Push-ups: 10 minute EMOTM

Pick a rep scheme you can maintain for all 10 sets. If you don’t have this consistently, then spend 10 minutes practicing.

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE