*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Row: 10 sets of

500m @ 100% Wattage

500m @ 50% Wattage

Find a maintainable wattage pace for your work/100%, rest should be 50% of this.

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

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

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

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

4) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from the Clean + Jerk.

5) Back Squat – Every 2:30:

5 @ 60-65%

5 @ 65-75%

2 sets of 5 @ 70-80%

Pick weights based on feel.

6) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 65-75%

5 @ 70-80%

Pick weights based on feel.

7) Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Build on loading from last week.

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