*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from your Muscle Clean + Push Press.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from your Power Clean + Push Jerk.

4) 7 minute Up Ladder:

3 Power Snatch 75/55

3 Box Jump Overs 24/20

Extra Work:

5) Single Arm Dumbbell Bench Press: 4 sets of 8/side

Perform all reps on 1 side before switching to the other. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

6) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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