WOD:

1) Every 1:00 x 6 sets: Muscle Clean + Push Press

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

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2.

4) “Karen” – AQAP:

150 Wall Balls 20/14

Extra Work:

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat…including mobility.

6) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

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