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

WOD:

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

1 Clean Pull +

1 Hi-Hang Muscle Clean +

2 Thrusters

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 Hi-Hang Power Clean +

2 Push Jerk

Continue to build loading from Part A.

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

1 Hi-Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) 10 minute AMRAP:

21 Wall Balls 20/14

15 Toes-to-bar

9 Deadlifts 155/105

Extra Work:

3) Hip Extension: 100 Reps

Break-up as needed.

4) Single Arm Dumbbell Row: 4 sets of 10/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