WARM UP – MOBILITY

Dynamic hip and shoulder circles + red band shoulder activations

Tech: Hang power snatch w/ dowel or empty barbell

WOD A

HANG POWER SNATCH X 2

Every 2 min x 6 sets:

Hang power snatch: 6, 6, 4, 4, 2, 2 (Start at 55-60% and build each set to a heavy but smooth double)

WOD B

RICK RUDE (ADVANCED)

Complete 4 rounds total Wallballs completed (20 min for 2 heats)

In 2:30 complete:

5/3 Ring muscle ups

10 Deficit HSPU (2/1 mat deficit)

20 Alternating Dumbbell snatch (50/35)

AMRAP Wallballs in remaining time (20/14)

– Rest 2:30 min –

— OR —

RICK RUDE (RX)

Complete 4 rounds total Wallballs completed (20 min for 2 heats)

In 2:30 complete:

10/8 Chest to bar Pull-ups (scale to jumping variation)

10 Handstand push-ups (scale to pike or regular push-ups)

20 Alternating Dumbbell snatch (40/25)

AMRAP Wallballs in remaining time (20/14)

– Rest 2:30 min –

– Partner up and alternate 2:30 segments of work/rest

ACCESSORY

3 tri-sets:

10-12 Dumbbell hammer curl + 100ft Dumbbell “Gun walk”

20-30 Banded tricep press downs

15-20 GHD Sit-ups

-Rest 2 min –

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