WOD:

1) C2 Bike – Ride Simulation:

0:00 – 10:00 – Easy @ Damper 3

10:00 – 50:00 – 1:30 Moderate Seated/:30 Hard Standing @ Damper 7

50:00 – 60:00 – Easy @ Damper 1

Have fun, it’s a hill climb.

2) Push Press + Jerk: 7 sets

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull.

4) Clean Pull + Clean + 2 Front Squats: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull.

5) AQAP:

100 Wall Balls 30/20

50 Power Cleans 135/95

Scale as needed.

6) Double Kettlebell Front Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible.

7) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement. Scale load as needed for desired stimulus.

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