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 Part 1.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

30-24-18-12-6 Wall Balls 20/14

15-12-9-6-3 Hang Power Cleans 115/75

Extra Work:

5) D-Ball Box Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Alternate legs each rep. Setup box height so knee is in line with hip. Build as heavy as deemed fit.

6) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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