WOD:

1) Clean Pull + Power Clean + 2 Push Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull.

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull.

3) AQAP:

100 Wall Balls 20/14

50 Power Cleans 95/65

Extra Work:

4) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Knees-up/Toes-to-bar.

5) Double Kettlebell Front Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible.

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