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WOD:

1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle + 2 Thrusters

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

2) Every 1:00 x 7 sets: Clean + 2 Front Squats + Jerk

Continue to build loading from Complex 1.

3) AQAP:

30 Clean and Jerks 95/65

Can be anyway anyhow. Ideal scaling should be a load you can Power Clean and Push Jerk and that you can finish this workout in 90 seconds to 4 minutes.

Extra Work:

4) Dumbbell Bench Press: 4 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed fit.

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