WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Muscle Clean + Push Press.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Power Clean + Push Jerk.

4) 3 rounds AQAP:

18 Pull-ups

15 Thrusters 65/45

12 Bar Facing Burpees

Extra Work:

5) Handstand Push-ups: 10 minutes Practice

Work on any facet of a Handstand Push-up.

6) Double Kettlebell Front Rack Box Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Setup the box so your knee and hip are in line when on the box. Perform all reps on 1 side before switching to the other.

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