WARM UP:
400 M. Run
25 Thrusters
15 Pull Ups
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking Pace)
8 DB Strict Press
6e DB Bent Row
10 BB Split Jerk Presses
5 Bar Ice Cream Makers
LIFT:
Clean + Clean & Jerk
3 + 2 @ 70%
2 + 1 @ 75%
2 + 1 @ 85%
2 + 1 @ 75%
*Squat Clean & Jerk on all + reps.
**EX: 3 + 2 = 3 Cleans + 2 Clean & Jerks.
WOD:
“RAMANDA”
9-7-5
Bar Muscle Up
Thruster (185/125) or 70% 1RM
*Sub. MU with Strict L Sit Pull Ups Accordingly.
POST WOD:
Roll & Stretch
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