WARMUP/MOBILITY
2-3 Rounds:
Laps of rig: running, jumps, dynamic stretches
10 Ball Slams
10 Pushups
10 Air Squats
Laps of rig: running, jumps, dynamic stretches
10 Ball Slams
10 Pushups
10 Air Squats
WOD A
E2MOM x 4 sets:
5 T&G Muscle Clean & Strict Press (1 Muscle Clean + 1 Strict Press x 5) Start at appox. 50% of 1RM Press and add as needed – don’t go to failure on presses
5 T&G Muscle Clean & Strict Press (1 Muscle Clean + 1 Strict Press x 5) Start at appox. 50% of 1RM Press and add as needed – don’t go to failure on presses
WOD B
Jumpman
5 min AMRAP ladder:
1-2-3-4-5… Power Clean to Overhead 205/135lb
2-4-6-8-10… Box Jumps 30/24″
—Rest 3 mins—
5 min AMRAP ladder:
1-2-3-4-5… Burpee Box Jumps 30/24″
2-4-6-8-10… Power Clean to Overhead 155/105lb
—Rest 3 mins—
5 min AMRAP:
Burpees over Bar
*Score = total reps across all 3 workouts
8’s completed = 30 reps
10’s = 45 reps
12’s = 63 reps
14’s = 84 reps
1-2-3-4-5… Power Clean to Overhead 205/135lb
2-4-6-8-10… Box Jumps 30/24″
—Rest 3 mins—
5 min AMRAP ladder:
1-2-3-4-5… Burpee Box Jumps 30/24″
2-4-6-8-10… Power Clean to Overhead 155/105lb
—Rest 3 mins—
5 min AMRAP:
Burpees over Bar
*Score = total reps across all 3 workouts
8’s completed = 30 reps
10’s = 45 reps
12’s = 63 reps
14’s = 84 reps
Accessory
10 DB Man Makers not for time moderate-heavy
1 rep = pushup, row left, pushup, row right, power clean, strict or push press
—
Crossover Recovery after completing Man Makers
1 rep = pushup, row left, pushup, row right, power clean, strict or push press
—
Crossover Recovery after completing Man Makers
