WOD:

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

3 Muscle Clean +

3 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. This should be done as written.

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 and Jerk

Continue to build loading from Part B. Go heavy if you’re feeling good.

2) Front Squat: 3 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Back Squat: 3 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Glute Ham Raise: 5 sets of 5

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

5) Reverse Hyper: 3 sets of 20

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

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