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**Help Us Grow Our Brand HERE

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 the Muscle Clean + Push Press.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from the Power Clean + Push Jerk.

4) 21-15-9 – AQAP:

Thrusters 65/45

Pull-ups

Extra Work:

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

6) C2 Bike: 20k Time Trial

Get after it, have fun, embrace the pain.

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