WOD:

Session A:

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

1 Clean High-Pull +

1 Hang Muscle Clean +

1 Thruster w/5 second Hold Overhead

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

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

1 Clean Grip Deadlift +

1 Hang Power Clean +

1 Front Squat +

1 Push Jerk

Continue to build loading from Part A.

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

1 Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Back Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. A little more tension than last week. Build to a max load.

3) Front Rack Reverse Lunges: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

4) 3 rounds AQAP:

33 Kettlebell Swings 70/53

27 Toes-to-bar

21 Burpees

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) Row: 10K

Time trial. Get after it.

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