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WOD:

1) Run:

A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes

B) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes.

C) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes

D) 4-3-2-1 minute Easy Run w/15 seconds rest between each

Easy pace should be around a heart rate of 180-your age. ON is GOAL Mile Pace. Workout courtesy of Chris Hinshaw.

2) 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.

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

Continue to build loading from Complex 1.

4) Jerk: 4 sets of 3

Rest 2-3 minutes between sets. Old build as heavy as you can keep clean, snappy lifts.

5) “Grace” – AQAP:

30 Clean and Jerks 135/95

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.

6) Walking Lunges: 400m w/Light Dumbbells

Pick a weight you can hold onto for the entire 400m. Perform at a moderate/aerobic pace. This is not for time.

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

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