A. WARMUP1
Hip flex
Middle Back Mobility
Ham
Calf and AB
Leg Swings
Hip Rotate
Wrist
Shoulder JointScoring: Not Scored
B. WARMUP2
30 Jumping Jacks
20 Mountain Climbers
10 Air Squats
5 Burpees
**Mobilize**
:30 Wrist Stretch
:30 Up-Dog
:30 Air Squat Variations
:30 PVC Rack Stretch
:30 PVC Front Squats
:30 PVC Strict Press
DB
10 Deadlift
10 Hight Pull
10 Strict Press
5 Push PressScoring: Not Scored
C. PRACTICE
Power Clean + Front SQ + Push Jerks
x 10 RoundsScoring: Not Scored
D. "M & Ms"
AMRAP 13:
10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell "Macho Man"
**1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
[Continue Adding 1 Round of Macho Man]
Dumbbells: (50's/35's)Scoring: Not Scored