WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Use this as warm-up. Rest 90-120 seconds between sets.

2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. 

3) Clean Pull off Riser: 5 @ 105%, 5 @ 110%, 5 @ 115%

Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them.

4) Front Squat: 4 sets of 3 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 5 @ 50% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent.

6) Kettlebell Single Leg Romanian Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading. Perform all reps on 1 side before switching to the other.

7) Hip Extension: 100 Reps

Break-up as needed.

Session B:

1) Paralette Handstand Push-up: “X” Reps Every 1:30 x 7 sets

You choose the deficit, reps, and whether you want to work Strict or Kipping.

2) Archer Ring Push-up: 4 sets of 5/side

Rest 90-120 seconds between sets. Alternate sides each rep.

3) Every 6:00 x 6 sets:

Odd – 30/25 Calorie C2 Bike + 20 Toes-to-bar + 10 Clean and Jerks 185/135

Even – 30 Box Jump Overs 24/20 + 30 Overhead Squats 95/65 + 30 Kettlebell Swings 53/35

Keep track of time to complete each round.

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