Take 20-30 minutes to set up, warm up and complete the following.A. Back Squat: 2 x 2 @ Daily Max (DM) – Complete 4 to 5 sets of 2-reps at 75% or higher as you progress towards your 2-rep max for the day (Daily Max). Then complete 2 sets of 2 reps at your daily max (DM). Record in Wodify.B. Deadlift: 3 x 8-12 -- Go as heavy as possible with good form. Use the same amount of weight for all 3 sets. Rest 30-45 seconds in between your sets and record in Wodify.C. Push Press: 3 x 3 – Go as heavy as possible with good form. Use the same amount of weight for all 3 sets. Rest 30-45 seconds in between your sets and record in Wodify.
8 MINUTE EMOM/AMRAP: For 8 x 1-minute rounds, on every minute (on the minute), complete 1-REP of the Barbell Complex and then with the remainder of the minute, complete as many Jump Rope reps as possible. The total number of Jump Rope reps accumulated by the end of the 8 minutes is your final score.
EVERY MINUTE OF THE MINUTE:-- 1x Barbell Complex: 1x Clean High Pull + 1x Power Clean + 1x Clean (Squat) @ 70-80% of Max Clean*-- MAX Double Unders (Rx) or MAX Single Unders (Scale)
COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
REFER TO WOD