WARM UP:
400 Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extension
10 Clean Pulls
10 Front Squats
10 Push Jerks
Then:
Shoulder Mobility
SKILL / LIFT:
EMOM 12
ODD: ADV = 2 Strict MU / INT = 3 Ring Swings + 1 MU + 2 Dips / BEG = 6 Ring Dips w/ a 3 Sec. Negative
EVEN: Power Clean + Full Clean & Jerk (Work to a heavy set)
WOD:
“HE-MAN”
E3MOM… (For as long as possible)
5 Muscle Ups
15 Bar Facing Burpees
5 Clean & Jerk
R1: (185/125) (165/115)
R2: (205/135) (185/125)
R3: (225/155) (205/135)
R4: (245/165) (225/155)
R5: (275/185) (245/165)
R6: (305/200) (275/185)
*Stop at 6 Rounds and Record your over all time.
**You may bank time.
***If weight required is too much start at 60% 1RM and add 10 lbs. each round.
****Sub. 10 Ring Push Ups for MU accordingly.
POST WOD:
Roll & Stretch
