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 –
