WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
SKILL:
EMOM 7
ADV = 5 Deficit HSPU
INT = 5 Deficit Box Piked HSPU
BEG = 5 Box Piked HSPU w/ a 3 Sec. Negative.
LIFT:
Clean & Jerk
3 @ 65%
3 @ 75%
2 x 2 @ 80%
WOD:
“MAD MAX”
AMRAP 13
30 Hang Clean (135/95) (115/75) (95/65) (75/55)
30 Wall Ball (20/14) (16/10) (14/6)
30 HSPU
30 Front Squats
*Sub. HSPU for Box Piked HSPU accordingly.
Recent Posts
