• Dynamic Warm Up

Strength:

5 Sets:

• Sumo Deadlift x 5

Skill:

• 10-8-6-4-2 Clean & Jerk
• Perform 2 Rds of 3 Pull Ups, 6 Push Ups, 9 Squats between sets.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets:

Sumo Deadlift

• Set 1=5 Reps@70%
• Set 2= 4 Reps@75%
• Set 3 = 3 Reps@80%
• Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

Skill:

• 10-1 Clean & Jerk 135/95
• Perform 1 Rd of “Cindy” Between rounds (5 pull ups, 10 push up, 15 Squat)

• Dynamic Warm Up

Strength:

Perform After WOD

5 Sets:

Sumo Deadlift

• Set 1=5 Reps@70%
• Set 2= 4 Reps@75%
• Set 3 = 3 Reps@80%
• Sets 4-5 = 8 Reps @ Drop wt. of 65# if Set 3 is above 330# and drop wt. of 45# if set 3 is below 330#.

*Goal to increase Sets 1-3 by at least 20# if Set 3 is above 330# and increase at least 10# if set 3 is below 330#.

• 10-8-6-4-2 Clean and Jerk, 135/95
• 1 round of “Cindy” after every set (5 pull ups, 10 push up, 15 Squat)

B) At the 20 Minute Mark Perform:

• 10-8-6-4-2 Clean and Jerk, 135/95
• 1 round of “Nate” after every set (2 Muscle Up, 4 Handstand Push Up, 8 KB Swings)

C) At the 40 Minute Mark Perform:

• 10-8-6-4-2 Clean and Jerk, 135/95
• 1 round of “Mary” after every set (5 Handstand Push Ups, 10 Pistols Alt. 15 Pull Ups)

• Mobility