WARM UP:
50 Double Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility
WIN
SKILL:
3 Sets
8e Plate O.H. Lunges in place
10 Banded Lat Pull Down
Max Effort Banded Tricep Ext.
LIFT:
Clean Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
7 × 1
*Build to 80%
WOD:
“SUPER MARIO BROTHERS”
For Time:
3 Rounds
4 Squat Cleans (165/110) or 70% 1RM
8 Box Jump Overs (24)
Then:
3 Rounds
3 Squat Cleans (185/125) or 75%
6 Box Jump Overs
Then:
2 Rounds
2 Squat Cleans (205/135) or 80%
4 Box Jump Overs
Then:
1 Round
1 Squat Clean (225/155) or 85%
2 Box Jump Overs
FIT
SKILL:
3 Sets
8e Plate O.H. Lunges in place
10 Banded Lat Pull Down
Max Effort Banded Tricep Ext.
LIFT:
Deadlift
4 x 5
*Build
WOD:
AMRAP 15
10 DB Squats (50/35×2)
10 DB Box Step Overs (20) (12)
500 / 400 M. Row
10 Box Jump Overs
10 DB Deadlift
AT HOME
LIFT:
5 Sets
8e O.H. Lunges in place
8e Single Leg Glute-Bridge
8e Single Leg RDL
WOD:
AMRAP 15
10 Goblet Squats
10 Weighted Box Step Overs
400 M. Run
10 Box Jump Overs
10 S.D.H.P.
*Use what you got.
