*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Halting Clean Deadlift +

1 Low Hang Muscle Clean +

2 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Halting Clean Pull +

1 Low Hang Clean Pull +

1 Low Hang Power Clean +

1 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Low Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) 7 minute Up Ladder:

3 Shoulder-to-Overhead 115/75

3 Pull-ups

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Ring Row Hold: Accumule 3 minutes

Accumulate 3 minutes holding with the rings right at the chest.

4) Handstand Hold: Accumulate 3 minutes

Accumulate 3 minutes in a Handstand Hold up against the wall.

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