*News at CVCF – Softgoods, Qualifiers and More…HERE

WOD:

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 Jerk

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) AQAP:

12-9-6-3 Clean and Jerk 135/95

4-3-2-1 Rope Climbs 15ft

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Plate Pinches: 5 x Max Time

Rest 60 seconds between sets. Use a weight you can hold for at least 30 seconds to start.

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