WARM UP:
500 M. ROW
2 Rounds
10 Pass Through’s
10 Good Morning’s
10 Clean Extension’s
10 Clean Pull’s
10 OHS
Then:
Shoulder Mobility
SKILL / LIFT:
EMOM 15
MIN. 1: 5 Weighted Rope Pull Ups
(BEG: 3 Rope Pull Up Negatives)
MIN. 2: 3 Full Cleans
(Work to a heavy triple, not touch and go)
MIN. 3: 8 Assisted Glute-Ham Raises
WOD:
“BEASTMAN”
AMRAP 18
75 Hang Cleans (95/65) (75/55) (65/45) (45/25)
50 T2B
75 OHS
10 Rope Climbs
*Sub. T2B for V-Ups, OHS for Back Squat and Rope Climbs for Rope Pull Ups Accordingly.
POST WOD:
Roll & Stretch
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