*Fall/Winter Holiday Schedule HERE

WOD:

1) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

2) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

3) 3 rounds AQAP:

21 Knees-to-armpits

12 Dumbbell Thrusters 35/25

50 Double-unders

Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip or Support.

5) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.

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