1) WARM-UP:

Stretch

Mobility: PVC Lunge with twist x 10, PVC front rack 2 x 15 sec each

2 Rounds:

10 x MB Slams

10 x Step-ups

2) OLYMPIC LIFTING: Clean and Jerk

Alt. EMOM 12:

Cleans x 2 (sets @75%, 3 sets @80%)

DB Split Jerk x 5

3) METCON: For Time

Partner or Individual

Hero WOD “The Don”

66 x Deadlifts @115/75 (scaled 95/65 or less)

66 x Box Jumps @24/20 (scaled step-ups)

66 x KB Swings @53/35 (scaled 35/26)

66 x Knees to Elbows (scaled knee raises)

66 x AbMat Situps

66 x Pull-ups (scaled band or jumping)

66 x Thrusters @75/55 (scaled 45/35)

66 x Wall Balls @20/14 (scaled 14/10)

66 x Burpees

66 x Double Unders (scaled 100 singles)

*partners split reps as needed