*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Every 1:00 x 6 sets: Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2.

4) 3 rounds AQAP:

21 Pull-ups

15 Thrusters 95/65

9 Squat Cleans 95/65

Extra Work:

5) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

https://www.youtube.com/watch?v=9M8X_bs_fzI