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People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…

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Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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Apr 18 2015

WARM UP

Dynamic hip, shoulder, thoracic warm-up

MOBILITY

Banded shoulder stretch: Overhead/Lats, Pecs, triceps/front rack

WOD A

20 min clock:
Spend 10 min building to a moderate/heavy power snatch
Spend 10 min building to a moderate/heavy power clean
—–
Between sets practice pull-up / bar-muscle up technique and prep for WOD B.

WOD B

2014 Games – 21-15-9 Complex
Complete for time:

8 Deadlifts (155/115lbs)
7 Cleans
6 Snatches
8 Pull-ups
7 Chest-to-bar Pull-ups
6 Bar Muscle-ups

6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 Chest-to-bar Pull-ups
4 Bar Muscle-ups

4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 Chest-to-bar Pull-ups
2 Bar Muscle-ups
——————-
Use the same barbell for all 3 movements
Scale the pulling movements to the most challenging variation possible.