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WOD:

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

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

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

Continue to build loading from Part 1.

3) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

21 Overhead Squats 65/45

12 Ring Push-ups

Extra Work:

5) Dumbbell Z-Press: 4 sets of 10

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

6) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

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