WARM UP:
400 M. Run or Row
3 Rounds
10 Front Squats (45/35/15/PVC)
10 High Pulls
10 Muscle Cleans
10 Presses
Then:
Mobilize
SKILL:
3 Rounds (At a Walking Pace)
6e DB Alt. Strict Press
10 Bar Roll Outs
10 Ring Dips (Adv. 5 Weighted Ring Dips)
5 Strict Pull Ups (Adv. 5 Weighted Strict C2B Pull Ups)
LIFT:
Clean & Jerk
2 + 1 @ 70%
2+ 1 @ 75%
2 + 1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2 + 1 @ 75%
*EX: 2 + 1 = 2 Cleans + 1 Clean & Jerk
WOD:
“TRUNKS”
EMOM 6
5 Squat Cleans (165/115) (155/105) (135/95) (95/65)
5 Lateral Burpees
Rest 2 Min.
AMRAP 5
Clean & Jerk (165/115) (155/105) (135/95) (95/65)
POST WOD:
Roll & Stretch
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