WARM UP
In 10 min or less
Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
EMOTM 10 minutes
3 Hang Clean @75-85% 1RM
SKILL
Clean & Jerk
WOD
"2 Ton"
For time- with a partner, complete a total of:
100 DU - broken up any way
then:
Accumulate 4000# lifted as Clean & Jerk
EMOTM- Resting partner does 5 burpees - C&J partner must break.
then:
then:
100 DU - broken up any way
Only one person working at a time - get those burpees done quickly!
No time cap on this one!
Examples of suggested weight break downs:
Partner 1: 95# for 25 reps
Partner 2: 65# for 25 reps
Partner 1: 95# for 21 reps
Partner 2: 95# for 21 reps
Partner 1: 135# for 15
Partner 2: 95# for 21
Do you even math?
CASH OUT
3 x 1:00 AMRAP Pull Ups
MOBILITY
forearms
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