15/04 – Madagascar
April 15, 202417/04 – King Julian
April 17, 2024WARM-UP
2 sets:
• 10 Banded Pull Aparts
• 10 Banded Pass Throughs
-into- 7:00 AMRAP:
• 5 Inch Worms + Dynamic Squat Stretch
• 5 Clean Grip Deadlifts (empty bar)
• 4 High Hang Muscle Cleans (empty bar)
• 3 Front Squats (empty bar)
STRENGTH
5 Unbroken sets:
• 3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
• Building Sets (Don’t exceed 70% of 1RM Power Clean)
WORKOUT PREP
3 sets:
• 2 Devils Press (build in weight)
• 4 Sit Ups
ALEX AND MARTY
FIRE
For time (13min cap):
• 15-12-9-6-3 Devil Press (2×22.5/15)
• 45-36-27-18-9 Sit Ups
WATER
• 15/10 DBs)
EARTH
• Own weight
• 30-24-18-12-6 Sit Ups
