The CATCHER.
WARM-UP:
Jog the Box 4 min. w/Footwork
2 Rounds of Clean Warm-up
Dynamic Stretch
STRENGTH:
Clean Panda Pull (Heavy)
(4)4
Panda Pull + Power Clean + Jerk
(2)4
Clean and Jerk
(2)4
WOD: MONSTER MASH
3 min. AMRAP
9 Clean and Jerk 115/75
10 Mtn. Climber (Rt+Lt=1)
Rest 2 min.
3 min. AMRAP
6 Clean and Jerk 135/95
10 Mtn. Climber (Rt+Lt=1)
Rest 2 min.
3 min. AMRAP
3 Clean and Jerk 155/115
10 Mtn. Climber (Rt+Lt=1)
ICING:
KOT – Jefferson Curl 20 Reps