WARM UP – MOBILITY
Big dynamic joint rotation warm-up and full body stretch (overhead, hips/hamstrings, calves etc.)
Review/warm-up: 3 barbell movements: deadlift – hang power clean – power snatch
Review/warm-up: box step-ups, box jumps, pistols/progressions
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4-5 mins to warm-up loads and movements 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
WOD B
Tabata Abs: Complete 4 round for quality: (6 mins)
20s Hollow flutter kicks
10s rest
20s Hand plank grasshoppers
10s rest
20s Russian twists (plate, dumbbell, or med ball)
10s rest
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises
8-10/side Pallof press @3,1,1,1
