*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

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

3 BTN Clean Grip Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

2 Clean Lift-Offs +

1 Clean Pull

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

2) “WZA – 19.5/6” – In a 15 minute Window Complete:

Part 1

21-15-9 – AQAP:

Thrusters 95/65

Calories Rowed

Burpee Over Rower

Part 2

Remaining time Establish a 1RM Clean and Jerk

Met-con has a 12 minute time cap, if you’re not done in 12 minutes you move to the Clean and Jerk regardless.

3) Front Squat: 3 sets of 1

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

4) Back Squat: 3 sets of 1

Rest 2-3 minutes between sets. Build as heavy 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