*We are changing our client management software HERE

WOD:

1) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

3) AQAP:

3 rounds of…

15 Overhead Squats 95/65

15 Toes-to-bar

Into

3 rounds of…

7 Power Snatch 95/65

14 Push-ups

Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

5) C2 Bike – Ride Simulation:

0:00 – 2:00 – Easy @ Damper 2

2:00 – 5:00 – Hard @ Damper 8

5:00 – 8:00 – Moderate @ Damper 5

8:00 – 10:00 – Hard @ Damper 10

10:00 – 25:00 – Moderate @ Damper 6

25:00 – 30:00 – Hard @ Damper 8

30:00 – 45:00 – Moderate @ Damper 4

45:00 – 48:00 – Hard @ Damper 8

48:00 – 50:00 – Moderate @ Damper 5

50:00 – 55:00 – Hard @ Damper 10

55:00 – 60:00 – Easy @ Damper 1

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