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WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

21 Dumbbell Thrusters 25/15

7 Burpee Pull-ups

For the Burpee Pull-up the bar should be 6″ or more out of your reach.

Extra Work:

5) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side

Rest 90-120 seconds between sets. Use a weight you can carry unbroken.

6) Good Morning: 100 Reps Empty Bar

Break-up as needed. Focus on quality of movement not speed.

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