WOD:

1) Assault Bike – 15 sets of:

1:00 Wattage @ Bodyweight

1:00 Wattage @ 2x Bodyweight

Consistent efforts are the goal here. Don’t go any faster than prescribed.

2) Every 1:30 x 7 sets: Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee.

3) Every 1:30 x 7 sets: Clean Pull + 2 Clean

Continue to build loading from the first complex. Reset on the floor between all reps.

4) Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal.

6) Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal.

7) 9 minute AMRAP:

9 Thrusters 95/65

21 Pull-ups

15 Thrusters 95/65

15 Chest-to-bar Pull-ups

21 Thrusters 95/65

9 Muscle-ups

Scale as needed.

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