“You still fight for the weak! That is why you lose!”
WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
10 High Shrugs
10 High Pulls
Then:
Mobility
WIN
LIFT:
Back Squat
5 @ 60%
5 @ 65%
2 x 3 @ 70%
WOD:
“MEGATRON”
For Time:
10 Back Squat (225/155) (205/135) or 70% of your 1RM Clean
15 Box Jump Overs (24/20)
10 Squat Cleans (225/155) (205/135) or 70% of your 1RM Clean
15 T2B
10 Squat Snatch (135/95) (115/75) (95/65) (75/55)
15 T2B
10 Squat Cleans
15 Box jump overs
10 Back squat
*All movements from the floor.
*One bar. You must strip and add your own weight.
FIT
SKILL / LIFT:
EMOM 12
MIN. 1: 8e Side Lunges
MIN. 2: 2 Man Makers
MIN. 3: 8 Ring Rows
WOD:
For Time:
10-12-15-12-10
Cal. Assault Bike
Box Jump Overs (24/20)
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