WOD:

1) 3-Position Clean: 1-1-1-1-1

Warm-up as needed. Your goal is 5 heavy sets. You should be looking to build to the heaviest set possible, your other 4 sets should be within 80% of this amount. Rest 90-120 seconds between sets. This is a High Hang (Pockets), Above The Knee, and Floor, no dropping the bar between reps, only work t0 the capabilities of your grip.

2) 3 rounds AQAP:

400m Run

2 Rope Climbs 20ft

10 Power Snatches 155/105

Sub for Rope Climbs is 4 Sit-to-stand Per Rope Climb

Extra Work:

3) Bar Muscle-ups: 30 for time

Keep track of time and total number of sets to complete

4) Farmers Walk: 400m

Heavy as possible. Keep track of number of breaks.

5) Back Extension: 3 x 20-30 reps

Pick a rep count you can sustain without stopping. Rest 90 seconds between sets.

6) GHD Sit-ups: 3 x 15-30 reps

Pick a rep count you can sustain without stopping. Rest 90 seconds between sets.

For results post weight of each set of Cleans, and time to complete Met-con along with any scaling used. If you did Extra Work post times, weights, etc.

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