GENERAL WARM-UP
2 ROUNDS
10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)
20 Single Unders → :20 Double Unders (2nd Round)
6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)
into…
SPECIFIC WARM-UP
2 ROUNDS
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
4 Strict Press w/:02 Pause Overhead
4/4 Moose Antlers
4 Push Press + 4 Push Jerk
Build to a 1-Rep Push Press)
FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (95/65)
-Immediately Into-
2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (135/95)
-Immediately Into-
1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (185/135)
(Score is Time)
KG BB1: (42.5/30)
KG BB2: (60/42.5)
KG BB3: (85/60)
FOR TIME
3 ROUNDS
75 Single Unders
20 Alt. Box Step-Ups (20)
10 Strict Press (45/35)
-Immediately Into-
2 ROUNDS
75 Single Unders
15 Up-Downs
10 Push Press (95/65)
-Immediately Into-
1 ROUND
75 Single Unders
15 Up-Down Box Step-Over (20)
10 Push Jerks (135/95)
(Score is Time)
KG BB1: (20/15)
KG BB2: (42.5/30)
KG BB3: (60/42.5)
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
(Score is Weight)
Week 6 of 6 Wendler