WOD:

1) Power Clean + Push Jerk: 1-1-1-1-1-1-1

Warm-up as needed. This should be 7 heavy singles, with the goal of maxing out. Your 6 non max effort singles should be within 80% of your Max for the day. Rest 90-120 seconds between sets.

2) 4 minute AMRAP:

Max Power Clean + Push Jerk @ 80% of your Max for the Day

Rest 3 minutes

3) 5 minute AMRAP:

5 Muscle-ups

15 Hang Power Cleans 135/95

Extra Work:

4) Max Strict HSPU + Max Kipping HSPU: 3 sets

Rest 2 minutes between sets. No breaking between Strict and Kipping.

5) Kettlebell Single Leg Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

6) Barbell Roll Outs: 3 x 10

Rest 90 seconds between sets.

For results post weights of each set of Olympic Work, total reps for Part 2 and Weight used, and Rounds plus Reps completed for Part 3 along with any scaling used. If you did Extra Work post reps, weight, times, etc.

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Language…don’t watch around small children