WOD:

Session A:

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

1 Hang Clean High-Pull +

1 Hang Muscle Clean +

1 Front Squat +

1 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:

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) Front Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading. Add band tension from last week, goal is more band tension, less bar weight.

3) Back Rack Lunges: 4 sets of 4/side

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

4) 4 rounds AQAP:

21 Wall Balls 30/20

3 Rope Climbs 20ft

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) 5 rounds AQAP:

20/15 Calories Assault Bike

20 Chest-to-bar Pull-ups

Scale as needed.

2) Dog Sled Push: 10 x 25m

Rest 90 seconds between efforts. These should be heavy, grinder pushes.

3) Neutral Fat Grip Cable Row: 4 sets of 10

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

4) Bent Over Row Hold: Accumulate 5 minutes @ 45/35

Establish the Barbell Bent Over Row position and accumulate 5 minutes holding the bar at the sternum/belly area.

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