WOD:

1) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

2) Power Clean + Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from the first complex. Drop and reset between the Cleans.

3) 10 minute AMRAP:

21-15-9 Wall Balls 20/14

21-15-9 Dumbbell Deadlifts 50/35

21-15-9 Pull-ups

Extra Work:

4) D-Ball Bear Hug Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep.

5) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

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