190801 – “Mega Man”



(compare to 180801)

Warm up:
Cardio
Barbell Warm up
Power Clean Breakdown
Build to WOD weights
 

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

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