WOD:

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

3 Muscle Clean +

3 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. This should be done as written.

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

2 Power Clean +

2 Push Jerk

Continue to build loading from Part A.

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

1 Clean and Jerk

Continue to build loading from Part B. Go heavy if you’re feeling good.

2) AQAP:

30 Thrusters 95/65

30 Pull-ups

30 Power Cleans 95/65

30 Pull-ups

30 Shoulder-to-Overhead 95/65

Extra Work:

3) Legless Rope Climb: 10 minutes Practice

Work on any skill, drill, etc. related to developing a Legless Rope Climb.

4) Front Rack Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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