WOD:

Session A:

1) 3 Cleans + Jerk: 4 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between each clean. Performed as a % of your C+J max.

2) Clean Pull: 4 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on the floor between each rep. Performed as a % of your Clean max.

3) Front Squat: 5 sets of 4 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

Session B:

1) 7 sets of: 5 Strict Handstand Push-ups + 5 Kipping Handstand Push-ups

Rest 2-3 minutes between sets. Build to a max deficit. If you can’t perform this without any deficit, scale reps appropriately.

2) Ring Dip Support: 7 sets of :30 ON/:30 OFF

Focus on holding a good position of external rotation.

3) Paralette L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

4) Every 6:00 x 5 sets:

20 Calories C2 Bike

20 Wall Balls 20/14

20 Toes-to-bar

20 Deadlifts 155/105

20 Box Jump Overs 24/20

Rotate order of movements each round. Keep track of time to complete each round.

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