Wednesday

A) Push Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Clean + 1 Hang Power Clean + 1 Power Jerk

(155/105)

C) Conditioning

MOFO 16

- 12 Pistol Squats
- 5 Box Jumps
- - - - - - - - - - - - - - - - -
10 Burpees

- WOD BREAKDOWN -

A) Even if you feel you can go heavier than 95%, don't. Instead, maybe do 2 reps rather than a heavier one rep. The idea here to go manageably heavy for 1 rep, and if you're feeling particularly strong, maybe attempt a double. But no more.

B) Prison Rules = Every :15 for 7 min

C) Besides the pistol squats, the main scaling focus here will be how many burpees you can maintain for the long 16 min. This will be a major factor in how this workout feels for everyone. If 10 is just too many for 16, then cut the reps back to something you can sustain for 16 min