*We are changing our client management software HERE

WOD:

1) C2 Bike – Ride Simulation:

0:00 – 2:00 – Easy @ Damper 2

2:00 – 5:00 – Hard @ Damper 8

5:00 – 8:00 – Moderate @ Damper 5

8:00 – 10:00 – Hard @ Damper 10

10:00 – 25:00 – Moderate @ Damper 6

25:00 – 30:00 – Hard @ Damper 8

30:00 – 45:00 – Moderate @ Damper 4

45:00 – 48:00 – Hard @ Damper 8

48:00 – 50:00 – Moderate @ Damper 5

50:00 – 55:00 – Hard @ Damper 10

55:00 – 60:00 – Easy @ Damper 1

Have fun!

2) Jerk: 4 sets of 3 @ 70-80%

Work at a load that keeps lifts snappy and fast. Rest 2-3 minutes between sets.

3) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

5) AQAP:

3 rounds of…

15 Overhead Squats 135/95

15 Toes-to-bar

Into

3 rounds of…

7 Power Snatch 135/95

14 Strict Handstand Push-ups

Scale as needed.

6) Dumbbell Farmers Walking Lunge: 6 sets of 50ft

Rest 3 minutes between sets. Heavy as possible while moving unbroken.

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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