1. Conditioning
   "Wise Men"
   AMRAP 3:
   Macho Man (155/105#)
   Rest 3:00
   AMRAP 3:
   Macho Man (185/135#)
   Rest 3:00
   AMRAP 3:
   Macho Man (205/145#)
   *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2. Gymnastics Conditioning
   Choose one of the following:
   A. 3 sets of 18 unbroken Strict HSPU
   B. 4 sets of 15 unbroken Strict HSPU
   C. 5 sets of 12 unbroken Strict HSPU
   D. 6 sets of 9 unbroken Strict HSPU
   Rest as needed between sets

3. Conditioning
   9 Rounds:
   1:40 on, :20 off
   Rest 2:00 after Round 5
   Record meters for each round.
   *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

1. Clean & Jerk
   60%/3+1
   65%/3+1
   70%/3+1
   75%/3+1
   (80%/3+1)2

2. Clean Pull
   (95%/3)4

3. Front Squat
   70%/5
   (75%/5)3

4. Conditioning
   "Full Circle"
   1500m Row
   100 DU
   50 Calorie Bike
   100 DU
   1500m Row

5. Stamina Conditioning
   EMOMx10:
   7 TTB + 7 OHS (95/65#)

21/15/9 135lb cleans and ring dips. 7:10

Power snatch doubles x4sets then increase weight
EMOM

4 rounds of 8 reps

for quality and strength only

Front squat up to a heavy triple

1. 90s. L-sit
2. Weighted back extension: 3x8-12
3. Ghd sit up: 3x15-30

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

5 Minutes of:
30 Seconds Of Hollow Rocks
30 Seconds of rest
Squat Clean (6x2)
Same weight across all 6 sets

Superset with 4 strict Handstand Push-ups or scale appropriately
"WHIP IT" (Time)
4 ROUNDS
-10 Back Squats
-20 Abmat Sit-ups
-40 Double-unders / 120 Single-unders

RX 95#/65# & Single-unders
RX+ 135#/85# & Double-unders

2min rest bike