WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
EMOM 6
ODD: 1 Min. Plank
EVEN: 20 Weighted V-Ups
Rest 1 Min.
20 Strict Ring Dips
LIFT:
Clean & Jerk
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
3 x 1 @ 90-103% (Your Choice)
*Lift your final 3 reps based off feel. If you feel good. Go big!
WOD:
“STORM TROOPER”
EMOM 14
ODD: 3 Muscle Ups
EVEN: 5 Power Cleans (185/125) (165/115) (155/105) (135/95)
1 Min. Break
AMRAP 3
Clean & Jerk
POST WOD:
Mobilize & Stretch
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