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WOD:

1) Every 1:30 x 4 sets: 1.1.1 Muscle Clean from Blocks Above Just Above the Knee

These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy

2) Every 1:30 x 5 sets:

1 Push Press +

1 Push Jerk

Moderate loading. Keep things crisp and snappy.

3) Every 1:00 x 12 sets:

Station 1 – 1 Legless Rope Climb + 1 Rope Climb 20ft

Station 2 – 15/12 Calories Ski Erg

Station 3 – 3 Strict Ring Muscle-ups + 3 Strict Ring Dips

Station 4 – 15/10 Calories Assault Bike

Scale as needed for consistent efforts for all 3 rounds.

4) 3 rounds AQAP:

40 Heavy Rope Double-unders

20 Double Kettlebell Snatch 53/35

10 Double Kettlebell Front Rack Box Step-Overs 53/35 @ 24/20

Scale as needed.

Session B:

1) Row: 5 x 500m

Rest 50 seconds between intervals. Perform at the same exact pace as last week.

2) Mobility: 15-20 minutes

Spend time working on your tight areas. Do this in addition to any normal mobility you do in warm-up, and perform this at the end of your training session when your body is warm.

3) Inversion Table: 5 minutes

Hang in the inversion table for 5 minutes, break it up as needed.

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