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Pre Class:

1) Row: 10K @ Zone 2-3

Not a crushing pace, moderate breathing.

WOD:

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 Part 1.

4) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 3 rounds AQAP:

400m Run

21 Dumbbell Thrusters 35/25

7 Burpee Muscle-ups

Extra Work:

6) Sandbag Squat: 5 sets of 10

Rest 2-3 minutes between sets. Focus on positioning/quality over max loading.

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