MOB: Ankles. Hamstrings. Hips. Shoulders. Shoulders for Front Rack.
WU: 1:00 of jump rope. 2:00 of double under practice.
REVIEW: Push Press. Power Cleans. Burpees. Double Unders.
S: Push Press. 5×50%, 5×60%, 3×70% 3-3-3-3. Go off of your 1RM before the Wendler Strength Cycle began four months ago
C: Mary and The Godfather’s 20th Anniversary Workout (Thanks, Sophie!)
AMRAP in 9 (month they were married) minutes of:
4 (kids they have) power cleans at weight of choice- you can add or take off weight during the workout as needed.
9 (day they were married) Burpees
20 (years they have been married) double unders
Record total rounds and total power clean volume moved to board. You may do this with a partner.
LII: 10 double unders
LI: Hang power clean okay. Squat Thrusts okay. 10 double unders (attempts count) or 30 single unders.
PWMOB: Lax ball in C/S/B/Forearms. Rollout Calves. Firelog stretch.
There’s something about Mary…
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