WOD:

1) Push Jerk: 5 Reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal for this should be to work only as heavy as you can cycle the barbell.

2) Thruster: Establish a 10RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Perform from the floor.

3) 3 Clean Pull + 2 Power Shrug: 3 sets @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Reset between each Clean Pull. Use straps if you need them/have them.

4) 3 rounds of:

21 Hang Squat Cleans 155/105 – 185/135 – 225/155

15 Power Cleans 155/105 – 185/135 – 225/155

9 Squat Cleans 155/105 – 185/135 – 225/155

Rest 10 minutes between rounds.

5) 4 rounds of:

10 D-Ball Over the Shoulder 150/100

15 Kipping Handstand Push-ups

20 Box Jump Overs 24/20

25 Kettlebell Swings 70/53

30/20 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round.

6) Dumbbell Incline Bench Press: 100 Reps for time

Pick a weight you can do 30-40 reps to start.

7) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE