Warm-up:
5-10 Minutes group instructed mobility
5x KB 1 arm Cleans RL
5x KB 1 arm Press RL
Scorpion stretch Back and Belly
Strength:
Macho Man
As many rounds as possible OTM of:
3 Power Cleans 70% of max
3 Front Squats
3 Jerks
Wod ends when the athlete fails to complete the 9 reps within the given min. Goal: 6-9 rounds
METCON WOD:
Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall Balls, 20/14 lbs, 10/9 ft 100 Double Unders
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