*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from your Muscle Clean + Push Press.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from your Power Clean + Push Jerk.

4) C2 Bike – Ride Simulation:

0:00 – 5:00 – Easy @ Damper 1

5:00 – 15:00 – Moderate @ Damper 2

15:00 – 30:00 – :20 @ Hard/:40 @ Moderate Damper 3

30:00 – 40:00 – Moderate @ Damper 2

40:00 – 45:00 – Hard @ Damper 4

45:00 – 50:00 – Moderate @ Damper 1

50:00 – 53:00 – Hard @ Damper 5

53:00 – 60:00 – Moderate > Easy @ Damper 2

Unlike the past weeks, goal today is to work on getting your effort/output high without much resistance, looking to work that faster tempo today. If you’ve ridden a bike much think of the difference between a high effort on a climb and a high effort on a flat.

5) 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