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)

 

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