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.
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.
