WOD:

1) For Max Output:

Ski Erg 10 x :15 ON/:45 OFF

Row Erg 10 x :15 ON/:45 OFF

Assault Bike 10 x :15 ON/:45 OFF

Keep track of meters/calories for each round. OFF can be complete rest, or active rest.

2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work.

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

Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit.

4) Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Work only as heavy as you can cycle the reps.

5) Back Squat: 3 sets of 2

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

6) Front Squat: 3 sets of 2

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

7) 3 rounds AQAP:

75 Double-unders

21 Overhead Squats 115/75

3 Rope Climbs 15ft

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