WOD:

1) Every 1:30 x 7 sets: 2 Muscle Clean + Push Press + Push Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between Muscle Cleans.

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

Continue to build loading from Part 1.

3) 7 minute AMRAP:

7 Clean and Jerk 115/75

21 Wall Balls 20/14

Extra Work:

4) Cable Pull Throughs: 4 sets of 20

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

5) D-Ball Bear Hold: Accumulate 3 minutes

Keep track of time and attempts to complete. Heavy as possible.

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