WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Hang Clean High-Pull +

1 Hang Muscle Clean +

1 Front Squat +

1 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Hang Power Clean +

1 Front Squat +

1 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) 8 minute AMRAP:

21 Wall Balls 20/14

3 Rope Climbs 15ft

Extra Work:

3) Legless Rope Climb: 10 minutes Practice

Work on any facet of a Legless Rope Climb.

4) Dog Sled Push: 10 x 25m

Rest 90 seconds between efforts. These should be heavy, grinder pushes.

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