*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:

3 Muscle Clean +

3 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:

2 Power Clean +

2 Push Press

Continue to build loading from Part A.

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

1 Clean +

1 Jerk

Continue to build loading from Part B.

2) 21-18-15-12 – AQAP:

Dumbbell Thrusters 35/25

50 Double-unders

Extra Work:

3) Banded Seated Muscle-up Transitions: 7 sets of 3

Rest 90-120 seconds between sets.

4) Ring Dip Support: Accumulate 2 minutes

Keep track of total time and attempts to complete. Focus on maintaining external rotation of the shoulder as you hold.

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