Warm-up
2 Rounds
2 Min Cardio (Bike, Row, Ski, Run). Build pace esp 2nd rd!
12 One Leg RDL (6R + 6L)
10 Hang Curls
10 Push Press
50ft OH Carry (R) + 50ft OH Carry (L)
10 Goblet Squats
20 Sec Hollow Rock
Strength
Clean (full) + 3 Jerks. 1 set every 90 sec x 6
—Build to a heavy set. Start @ 70% of CnJ
Conditioning
50 Man Makers For Time 50/35# DB’s
*Top of every min including 0:00, do 20 Double Unders
WOD Notes: Man Maker = Push-up + Row (L) Arm + Row (R) Arm + Squat clean thruster. Goal is 11-15 min (avg 4-5/min). DU sub = 10 DU or 30 singles. You can also do this with one DB but you will do 60 For Time, since it will be lighter for the sq clean thruster.
Assistance
a) DB Bench Press – 5×10
b) Reverse Flies – 5×12
c) Hollow Rocks – 5 x 30-45 secs
—Superset a/b/c
Zoom Class tomorrow at 6am: Clink on the link below to join!
https://us04web.zoom.us/j/597284569?pwd=bk0zODFJOUNXVTc3MmtVTS9iREVIdz09