WOD:

1) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5×1 @ Weight as Deemed Fit

Warm-up as needed. These are all full Squat and Split Jerk. Depending on how you’re feeling for today, after you hit your lift at 90% you can choose to continue climbing, maybe even go for a PR, or taper back down if your lifts are not feeling good. Don’t feel like you need to go heavier, listen to your body.

2) 10 minute Up Ladder:

1 Power Clean 225/155

1 Muscle-up

2 Power Cleans 225/155

2 Muscle-ups

3 Power Cleans 225/155

3 Muscle-ups

and so on until 10 minutes is up

Substitution for a Muscle-up will be 2 Pull-ups and 2 Push-ups

Extra Work:

3) Farmers Carry: 400m

Heavy as possible. Keep track of total drops and time.

4) Hollow Rocks: 100 for time

Keep track of number of sets to complete.

5) Glute Ham Raise: 3 x 10

Rest 90 seconds between sets. Use assistance as needed.

For results post weights of each of your Clean and Jerks, and total reps completed for Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc.

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