*News at CVCF – Softgoods, Qualifiers and More…HERE

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

3 Muscle Clean +

3 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

2 Power Clean +

2 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Clean +

1 Jerk

Continue to build loading from Part B.

2) AQAP:

12-9-6-3 Clean and Jerk 185/135

4-3-2-1 Rope Climbs 15ft

Scale as needed.

3) Reverse Hyper: 3 sets of 20

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

Session B:

1) Trail Run: 10k

Moderate pace, get outside, and ideally go run in the woods.

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