WARMUP
8 min AMRAP
30 single unders
6 MB deadlift
6 MB Front Squat
6 MB Press
6 tuck ups
30 single unders (or 20 DU attempts)
6 MB Thrusters
6 V sit ups
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.
(No Measure)
WORKOUT
“MYMC 23.1”
AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
MYMC = Mid-Year Mini-Comp…get ready for 3 weeks of fun tests on Friday!
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations
-Rest as Needed b/t Sets-
(No Measure)
