WARM UP – MOBILITY
Dynamic running / full body warm-up
This band upper body activations (pulling / pressing)
Hollow / Arch / Beat swings ect.
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Review / Tech: Power cleans / Kipping pull-up / Bar muscle-up
Warm-up power clean + pulling movements for WOD A
WOD A
Every 90s x 10 sets: 5 sets each alternating.
1) 3 Touch and go Power Cleans (build to a heavy but quality set (no sloppy or missed reps)
2) Gymnastics pulling work of your choice: Suggestions: 2-6 Bar muscle-ups (ring or bar), 6-10 C2B / COB / jumping Pull-ups, or 5-8 Strict/banded pull-ups
POWER CLEAN X 3
WOD B
POWER CLEAN / RING PUSH-UP COUPLET
Complete for time:
10 – 8 – 6 – 4 – 2 Power cleans (185/125)
20 – 16 – 12 – 8 – 4 Ring push-ups
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Power cleans should be “heavy” but no more than 70-75% of 1RM
Rx rings should be ~4-6″ from the ground or above box height, biceps to rings.
ACCESSORY
TABATA ABMAT SITUPS
Complete 8 rounds of:
20s work / 10s rest
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Your score is your lowest number of repetitions completed in any one of the 8 sets.
