WARM UP – MOBILITY
Banded shoulder stretches and activations / Dynamic lower body stretches
Tech: Barbell power cleans & Hanging: beat swings / TTB / pull-ups etc.
15 mins to build quickly to a heavy single power clean (not a 1RM test, keep quality and positioning ideal!)
– try to partner up with a similar level athlete and share a barbell.
– between sets you can warm-up / practice your gymnastic movements for WOD B
Complete 4 rounds for total reps completed: (20 mins)
Min 1: AMRAP Power Cleans (M: 185/155/135/115 F: 125/105/90/75)
Min 2: AMRAP Bar muscle-up / Chest to bar pull-up / Pull-up / Toes to Bar
Min 3: AMRAP Row Cals
– 2 min rest between rounds –
Power clean weight decreases each round / Gymnastic movements change each round.
Partner up with someone using similar or same weights and share barbell and rower (Stagger by 2 min)
3 rounds: rest as needed between sets
12-15 GHD Hip extensions (weighted if possible)
15-20 Banded face pulls