WOD:

1a) 0:00 – 3:00 – Every 30 seconds x 6 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Muscle Clean +

Thruster

Work light and focus on quality of movement and positions.

1b) 3:00 – 6:00 – Every 30 seconds x 6 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Power Clean +

Low Hang Squat Clean +

Thruster

Again keep loads light and use this as extended warm-up and an opportunity to work on positioning.

1c) 6:00 – 16:00 – Every 1:00 x 10 sets:

Clean Pull w/Pause @ Top +

Hi-Hang Clean +

Push Jerk

Build loading as deemed fit from Part B. 

1d) 17:00 – 21:00 – 4 minute AMRAP:

20 Double-unders

1 Squat Clean + Jerk @ 70-80%

Pick a loading that is difficult but that you know you can hit.

2) AQAP:

25/20 Calories Ski/Bike/Row

50 Thrusters 45/35

25/20 Calories Ski/Bike/Row

Extra Work:

3) Safety Bar Good Morning: 3 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

4) Single Leg Barbell Romanian Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading, goal should be to keep the opposing foot off the ground for all reps before switching.

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