*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set.

2) Clean Deadlift: 5 Every 2:00 x 3 sets

Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull.

3) 3 rounds AQAP:

50 Double-unders

15 Pull-ups

12 Squat Cleans 95/65

Extra Work:

4) Hip Extension: 4 sets of 12

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

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip, Strict, Kipping, Assisted, Weighted, Support, etc.

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