Silverback Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

STIMULUS

• The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• The first three sets are completed at percentages of your 1RM Clean and Jerk

• Climb in weights for the final two, building to a heavy complex for the day

MOVEMENT PREP

Take 3-5 Sets to Build to Opening 60%

WOD

QUALIFIER

“Randy Savage”

5 Rounds:

3 Rounds of “Macho Man” (155/105)

5 Toes to Bar

4 Chest to Bar Pull-ups

3 Bar Muscle-ups

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

GYM CLASS

AMRAP 12min

3 rds of Macho Man 135/95

15 toes to bar