WOD:

1) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk.

2) Every 1:30 x 7 sets: Clean + 3 Front Squats

Continue building load from complex 1. Build as heavy as deemed fit.

3) AQAP:

800m Run

50 Toes-to-bar

40 Thrusters 65/45

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

5) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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