WOD:

1) Every 1:30 x 7 sets: Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee.

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

Continue to build loading from the first complex. Reset on the floor between all reps.

3) 9 minute AMRAP:

15-12-9 Thrusters 75/55

15-12-9 Pull-ups

30 Double-unders

Extra Work:

4) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over load.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.

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