180801 – “Mega Man”

Warm up:

Cardio

Barbell Warm up

Power Clean Breakdown

WOD: 4x 5 Min AMRAPs with 2 Min Rest

Rx:

5min AMRAP

100 Double-under Buy-in then…

5 Power Cleans (155/105)

5 Burpees Over Bar

5min AMRAP

100 Double-under Buy-in then…

3 Power Cleans (185/130)

5 Burpees Over Bar

5min AMRAP

100 Double-under Buy-in then…

1 Power Clean (205/145)

5 Burpees Over Bar

Rest 4 minutes

5 Minutes to build to a heavy single Power Clean

Scaled:

All AMRAPs = 5 Power Cleans @ 60%/10RM

Sport:

AMRAP #1(165/115), #2(205/145), #3(225/155)

Mobility:

Trap LAX

Glute LAX