*Fall/Winter Holiday Schedule HERE

WOD:

1) Clean High-Pull + Halting Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

20 Knees-to-armpits

10 Deadlifts 185/135

Extra Work:

5) Barbell Back Rack Lunges: 4 sets of 6/side

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

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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