WOD:

1a) 0:00 – 3:00 – Every :45 x 4 sets:

2 Clean Pull +

2 Clean Hip Jump +

2 Tall Power Clean

Keep it light. Use this as warm-up and positional work.

1b) 3:00 – 6:00 – Every :45 x 4 sets:

2 Clean Pull +

2 Clean Hip Jump +

2 Tall Power Clean

Keep it light. Use this as warm-up and positional work.

1c) 7:00 – 17:00 – Every 1:15 x 8 sets:

Clean Pull +

Low Hang Power Clean +

Tempo Front Squat +

Low Hang Clean +

Tempo Front Squat

Start to build loading to a heavy complex for the day through these 8 sets.

1d) 18:00 – 21:00 – Every :20 x 9 sets:

1 Power Clean

Use loading that is heavy and tough, but you can maintain for all 9 lifts.

2) 7 minute EMOTM:

10 D-Ball Over the Shoulder 100/70

15 Air Squats

First round should take around 40 seconds. Scale volume as needed to be able to maintain this as an EMOTM.

Extra Work:

3) Handstand Practice: Spend 10 minutes working on any of the following…

A – Single Arm Dumbbell or Kettlebell Overhead Holds

B – Stink Bug Holds

C – Wall Climbs

Have fun.

4) Shovel Deadlifts: 4 sets of 5/side

Rest 90-120 seconds between sets. Focus on position over loading.

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