WOD:

1) “Triple 3” – AQAP:

3000m Row

300 Double-unders

3 mile Run

Have fun!

2) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk.

4) Every 1:30 x 7 sets: Clean + 3 Front Squats

Continue building load from complex 1. Build as heavy as deemed fit.

5) AQAP:

80 Calorie C2 Bike

40 Thrusters 95/65

20 Muscle-ups

Scale as needed.

6) D-Ball Bear Hug Reverse Walking Lunge: 6 x 50ft

Rest 2-3 minutes between sets. Heavy as possible Unbroken.

7) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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