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 Part 1.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) Row: 20 x 250m

Rest 90 seconds between sets. Fastest consistent paces is the goal.

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