*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

Session A:

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

1 Halting Clean Deadlift +

1 Low Hang Muscle Clean +

2 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 Halting Clean Pull +

1 Low Hang Clean Pull +

1 Low Hang Power Clean +

1 Push Jerk

Continue to build loading from Part A.

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

1 Low Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Front Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading. Add band tension from last week, goal is more band tension, less bar weight.

3) Back Rack Bulgarian Split Squat: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

4) 27-21-15-9 – AQAP:

Shoulder-to-Overhead 155/105

Chest-to-bar Pull-ups

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) AQAP:

30 Strict Muscle-ups

Scale as needed.

2) C2 Bike: 20K @ 80-90% Effort

Work for consistent pacing across the entire distance.

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