WOD:

1a) 0:00 – 5:00 – Every 30 seconds x 10 sets:

Halting Clean Pull +

Halting Muscle Clean +

Push Press

Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep.

1b) 6:00 – 12:00 – Every 1:00 x 6 sets:

Halting Power Clean +

Pause Front Squat +

Push Jerk

Build loading as deemed fit. Pause just below the knee for 1 second on each rep.

1c) 12:00 – 18:00 – Every 1:00 x 6 sets:

Halting Clean +

Jerk

Continue to build loading as deemed fit. Halt just below the knee for 1 second.

1d) 19:00 – 22:00 – 3 minutes Max Reps:

Clean and Jerk @ 70-80% of Today’s Heaviest Lift

Max reps at a fixed weight. Battery work to finish.

2) AQAP:

100 Alternating Lunges

7 Rope Climbs 15ft

80 Alternating Lunges

5 Rope Climbs 15ft

60 Alternating Lunges

3 Rope Climbs 15ft

Extra Work:

3) GHD Sit-up Hold: 4 x Max Time

Rest 60 seconds between sets. Hold at a position parallel with the floor.

4) Ring Row Hold: 4 x Max Time

Rest 60 seconds between sets.

5) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

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