Pre Class:

1) Run: 30 minutes

Minutes 1-5 – Easy Warm-up

Minutes 6-25 – 10 second Sprint EMOTM, then Easy Rest of Minute

Minutes 26-30 – Easy Cool-down

Workout courtesy of Chris Hinshaw.

WOD:

2) 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.

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

Continue to build loading from Part 1.

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

Continue to build loading from Part 2.

5) AQAP:

21-15-9 Dumbbell Hang Squat Clean Thrusters 50/35

7-5-3 Rope Climbs 15ft

Extra Work:

6) Walking Lunges: 400m not for time

Done at a casual pace. Focus on positioning and activation.

7) 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