DATE – Monday
Warm-up: 2 rounds:
200m Ball run (20/14lb)
12 x Med ball cleans (20/14lb)
6 x Burpees
Mobility:
Lacrosse ball into Glutes and Hips
Deep lunge & Pigeon pose with foot on a box/bench
WOD A) (20 min)
Back Squat: 6 x 4 @ 75-80%
– Rest 2 min between sets –
(Keep all working sets within the prescribed loading, not a 4 rep max! Beginner/Novice lifters may build up over the 6 sets, but only up to 80% of 1RM)
WOD B)
10 min AMRAP:
5 x Squat cleans (155/105)
5/3 x Ring Muscle-ups
Or…
WOD C)
10 min AMRAP:
5 x Squat cleans (135/85)
8 x Pull-ups
8 x Static Dips (sub Parallette dips)
