WARM UP
- 10 Shuttle Run
- 10 Air Squat
- 50 Skipping rope
- 5 Empty bar squat clean
- 5 empty bar shoulder to overhead
- 5 empty bar back squat
STRENGTH
A. EMOM
Every 1:15 x 5 Set:
- 2 Squat Clean
- 1 Split jerk
B. EMOM 4
- 4 Back Squat
Then directly into
1 Set:
- 20 Back Squat
WOD
3 Rounds for time: (cap18)
- 250m Machine
- 1 Macho Man
( macho man is: 3 Power Clean, 3 Front Squat, 3 Shoulder to overhead)
* 2mins rest
3 Rounds:
- 200m Machine
- 15 Box jumps
- 15 Wall-balls