*CVCF 7 Year Anniversary Party HERE

WOD:

1) Clean High-Pull + Above the Knee Hang Clean High-Pull + Above the Knee Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + Above the Knee Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

12 Thrusters 95/65

15 Pull-ups

400m Run

Extra Work:

5) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build on loading from last week.

6) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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