DATE – Sunday Aug 10th
Warm-up: Dynamic lengths, then;
2 rounds of:
15-20 Banded good mornings (Green or Black)
8-10 Jumping squats
6-8 Perfect push-ups (3,1,X,1)
Mobility: Banded hip extension stretch
WOD A) In 20 min build to a 1 RM power clean
WOD B) EMOM x 10 (5 alternating sets)
B1) 5 x Power cleans (use roughly 70-75% of ‘A’ if possible)
B2) 8-10 x Strict ring or bar dips (no kipping)
Ideally work on “touch and go” reps for the power cleans, should be a manageable yet challenging weight for 5 reps. Place rings/dip bars high enough so that you can maintaing a hollow body position throughout the dip (no knee bend unless banded). (Record B1 only)
WOD C) 3 rounds not for time:
15-20 x GHD sit-ups (Beginners, scale to 10-12 reps or V-ups)
4 x Turkish get-ups (2/side alternating, as heavy as possible)
