*CVCF 7 Year Anniversary Party HERE

WOD:

1) 30 minute EMOTM:

1 – 15/12 Calorie C2 Row

2 – 15/12 Calorie C2 Ski

3 – 15/12 Calorie C2 Bike

Scale appropriately so that these are about 40 seconds efforts with your HR in Zone 3. This should be a moderate pace, not easy, not crushing, something that you could continue for another 30 minutes if needed.

2) Halting Clean High-Pull + High Hang 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) Clean Pull + High-Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 3 rounds AQAP:

400m Run

15 Power Snatch 95/65

5 Rope Climbs 15ft

Scale as needed.

6) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as deemed fit.

7) Snatch Pull: 4 sets of 3 @ 110-120%

Rest 2-3 minutes between sets. Use straps if you have them/need them.

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