*CVCF 7 Year Anniversary Party HERE

WOD:

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

Continue to build loading from Part 1.

3) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

15 Power Snatch 65/45

3 Rope Climbs 15ft

Extra Work:

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

Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as deemed fit.

6) Single Arm Dumbbell Row: 3 sets of 20/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