WARM UP – MOBILITY

Full body dynamic warm-up + banded dislocates and pressing / pulling activations

Warm-up drills for WOD A

WOD A

WEIGHTED PULL-UP X 5

Every 90s x 10 (5 sets of each, 15 min)

1) 5-7 Strict HSPU’s

2) 7/7/5/5/5 Weighted Pull-ups (body weight or banded strict pull-ups)

– Work on a more challenging than normal HSPU progression today: deficit, parallette, banded, controlled negatives etc.

– Build with each set of pull-ups: add weight, thinner band, jumping/spotted negatives are good too.

WOD B

DIRTY POP

Complete for time:

21 – 15 – 9 reps of:

Hang power snatch (95/65)

Ring Dips

*each rounds starts w/ 50 doubleunders

Use a weight / dip progression where the 21 can be completed in no more that 2-3 sets.

DU’s should be completed in ~60s, scale reps as needed

ACCESSORY

Complete 3 super sets:

8-10 Ring rows @3,0,X,2 (start w/ palm away and finish in a supinated hold at the top)

8-10/arm Seated single arm shoulder press (heavy but smooth)

6-8 x “WY negative” bent over w/ light plates, or on CS bands

– rest 90s-2min between rounds

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