WARMUP
3x
1 min cardio
5 Deep Squat to Hamstring Stretch
5 DB Strict Press
5 DB Upright Rows
5 PVC Hip Hinge
5 PVC Passthroughs
:30 Samson Lunge Hold (:15/side)
Then..
Barbell Warmup + Power Clean + Push Jerk + Split Jerk
STRENGTH
Deadlift
5-3-1-3-5 @ 65-75-85-75-65%
Single Leg RDLs
4×8
WOD
E2MOM x 6
10 Clean & Jerks
95/65
135/95
155/105
185/125
205/135
225/145
*Score is either Rx or Rounds that you completed before timing out. This is basically a “death by” workout but with sets of 10. Weights increase every 2 min interval. There is definitely some strategy here on whether or not you want to try cycling reps early on or working with quick singles. The sooner you finish your set of 10 the longer you have to rest before the next 2 min cycle. When you don’t get all 10 reps with the listed weight the workout is over. Try to adjust loading as needed so you can accumulate a total of 30 reps.
OPTIONAL POST WOD
3Rds
20 GHD Sit ups
10 Dball (med ball) Over the Shoulder
CrossFit Reserve 