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) Reverse Hyper: 3 sets of 20

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

5) Ski Erg:

8 x 500m/:20 Rest

Rest 1 minute

8 x 250m/:20 Rest

Rest 1 minute

8 x 100m/:20 Rest

Pick maintainable, moderate > moderately hard efforts for each respective distance.

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