*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

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

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

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

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

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from the Clean + Jerk.

4) 7 minute AMRAP:

21 Wall Balls 20/14

12 Power Cleans 115/75

Extra Work:

5) Ring Dip: 10 minutes Practice

Kipping, Strict, Support, work on any facet of a Ring Dip.

6) Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Build on loading from last week.

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