WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hips/hamstrings, calves, squat, overhead etc.)
Review and warm-up 3 barbell movements w/ empty bar: deadlift – hang power clean – power snatch
Review movement and scaling options for: pistols – box step overs – box jumps
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5-7 min to warm-up to working weight and prep for WOD A
WOD A
666 “THE NUMBER OF THE BEAST”
Complete the 3 x 6 min AMRAP’s for total reps: (26min total)
1) 6 min AMRAP:
10 Power Snatches (75/55)
10 Alternating Pistols (scale to a bench/box or goblet lunges)
– Rest 4 min –
2) 6 min AMRAP:
8 Hang power cleans (135/95)
8 Dumbbell box step overs (20″ + 50/35 – DB’s in farmers cary)
– Rest 4 min –
3) 6 min AMRAP:
6 Deadlifts (185/125)
6 Box jumps (30/24″)
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Your score is your total combined reps across all 3 AMRAP’s
ACCESSORY
3 rounds:
8-10 GH Raises (use a band to spot as needed)
20-30 Banded hamstring curls
20-30s/side Copenhagen plank or Side plank hold
