*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:

3 Muscle Clean +

3 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:

2 Power Clean +

2 Push Press

Continue to build loading from Part A.

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

1 Clean +

1 Jerk

Continue to build loading from Part B.

2) 21-18-15-12 – AQAP:

Dumbbell Thrusters 50/35

50 Double-unders

Scale as needed.

3) Reverse Hyper: 3 sets of 20

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

Session B:

1) 3 sets of:

200m Run

6 Muscle-ups

200m Run

12 Chest-to-bar Pull-ups

200m Run

18 Pull-ups

Rest 3 minutes between sets. Goal is for all movements to be unbroken, pace your runs appropriately to achieve that stimulus.

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