WARM UP – MOBILITY
Quick dynamic joint warm-up and stretch (Hamstrings / Hips / Overhead ect.)
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3 primer sets: 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
15 mins to build to heavy (but not max) set, or work on technique:
1 power clean, 1 front squat, 1 jerk
Keep your overall volume low and quality high
POWER CLEAN, FRONT SQUAT, JERK
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
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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.
ACCESSORY
2-3 rounds, rest as needed:
8-10/side Staggered stance DB or KB deadlifts
8-10/side Russian box step ups (single KB in front rack on working leg side, top leg stays on the box)
8-10/side Banded Pallof press @3,1,1,1
