Warm Up
Grab a partner
Bike 40 Cals each *switch every 10 cals, partner rests in the bottom of squat
BB Warmup – 5 reps each
Down & Finish
Elbows High & Outside
Muscle Cleans
Front Squats
Power Cleans w/pause @ shin
Strength
EMOM for 6 min of:
Power Cleans x 2
warm up to weight for MetCon
MetCon
“Magnum”
Elite
24 Rounds for time of:
2 Power Cleans 225/155
4 Bar-Facing Burpees
Athlete
Power Cleans @ 185/125
Bar-Facing Burpees
Fitness
Power Cleans @ 135/95
Burpees over Barbell
Post WOD
Frog stretch feet on wall
Couch Stretch w/PVC & AB mat
Lie back on floor, feet on wall in squat position
Barbell Skills
3 Sets of:
Snatch x 2 @ 80%
3 Sets of:
Snatch x 2 @ 85%
3 Sets of:
Behind-the-Neck Push Press x 5 @ 70%
3 Sets of:
Good Mornings x 6
3 Sets of:
GHD situps x 20
This WOD is meant to get in some heavy work over a longer time domain. You will have to pace yourself on this. Slow and steady wins the race. Its meant to be heavy, but should not be so heavy that you fail a rep. A good ball park range to scale is 70-80%.