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WOD:

1) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps.  Build as heavy as deemed fit.

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

Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee.

3) 12 minute AMRAP:

10 Deadlifts 155/105

15 Pull-ups

20 Wall Balls 20/14

Extra Work:

4) Handstand Push-ups: 10 minutes Practice

Work on any facet of a Kipping or Strict Handstand Push-up…for many this could be thoracic and shoulder mobility.

5) Camber Bar Good Morning: 4 sets of 12

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

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