WARM UP – MOBILITY

Quick dynamic joint warm-up and stretch (Hamstrings / Hips / Overhead)

3 rounds: Start w/ an empty barbell and add a little weight each warm-up round if you like:

1) 5 slow pull muscle cleans, 5 Pause front squats (2-3s), 5 Push press

2) 5 Hang power cleans, 5 x 1+1/4 Front squats. 5 Push jerks

3) 5 Power cleans, 5 Front squats, 5 Split jerks

– rest ~60s between rounds / stretch anything feeling tight

WOD A

POWER CLEAN, FRONT SQUAT, JERK

15 mins to build to a heavy set of: 1 power clean, 1 front squat, 1 jerk

Keep your overall volume low and quality high

WOD B

NOT SO MACHO

Complete 10 rounds for total burpees completed: (19 mins)

Min 1: 1 “Macho Man” complex (155/105) + AMRAP Burpee over the bar

Min 2: Rest

Macho man = 3 power cleans + 3 front squats + 3 S2OH

Use a weight where you can remain unbroken for most, if not all sets.

Suggested load ~60-65% of WOD A or less.

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