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 Part 1.

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

Continue to build loading from Part 2.

4) AQAP:

21-15-9 Dumbbell Hang Squat Clean Thrusters 35/25

3-2-1 Rope Climbs 15ft

Extra Work:

5) Single Arm Dumbbell Row: 20-16-12-8

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict.

6) Double Kettlebell Overhead Carry: 4 sets of 50m

Rest 90-120 seconds between sets. Heavy as possible unbroken.

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