WARM UP:
50 Jump Rope Singles
10 Bumper Jack’s 2″
10 Bumper Jack’s 4″
2 Rounds
1o Pass Throughs
10 Good Mornings 
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility

WIN
SKILL:
3 Rounds (At a walking pace)
8 Rope Pull Ups
8 Reverse Bicep Curls
Max Effort Forearm Curls
LIFT:
Clean + Jerk
2 + 1 @ 65%
1 + 1 @ 70%
1 + 1 @ 75%
1 + 1 @ 75%
1 + 1 @ 75%
WOD:
“MR. PIZZACOLI”
For Time:
50 Double Unders
20 Cleans (135/95) (115/75) (95/65)
5 Rope Climbs
50 Double Unders
15 Cleans (185/115) (135/95) (115/75)
4 Rope Climbs 
50 Double Unders
10 Cleans (225/155) (155/105) (135/95)
3 Rope Climbs 

FIT
SKILL:
3 Rounds (At a walking pace)
8 Rope Pull Ups
8 Reverse Bicep Curls
Max Effort Forearm Curls
LIFT:
Strict Press
5 x 5 
*Build 
**3 Sec. Negative.
WOD:
3 Rounds 
25 Box Jump Overs (24/20) (20/12)
25 Med-Ball Cleans (20/14) (16/10)
25 Burpees
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