MAD DAWG
WARM-UP:
1 Round Bike 25/20 Cal followed by Clean Warm-up.
1 Round Push Pull 15/10 Cal followed by Clean Warm-up.
Dynamic Stretch
STENGTH:
Squat Clean Complex
EMOM for 10 minutes.
1 Squat Clean + 1 Front Squat + 1 Jerk
Build to AHAP
WOD: MAD DAWG
For Total Reps:
3 Rounds
3 min. AMRAP
1st min. Bike for Calorie
2nd min. Stick Sit-ups
3rd min. Thrusters 95/65
Rest 1 min.
ICING:
Ring Muscle-up progression work.
KOT – Tib Raises