WARM UP – MOBILITY
Quick dynamic joint warm-up, then:
2 rounds:
2 wall walks w/ 10s HS hold
6-8 Ring swings or Beat swings
8-10 Bench or box dips
8-10 False grip ring rows
—
Empty bar technique: Power clean (touch and go skill work) + Push press / Push Jerk
Review WOD A options and warm-up PC to starting weight
WOD A
POWER CLEAN X 5
EMOM x 15 (5 rounds of each alternating)
1) 5 Power cleans (touch and go, build from ~60% to a heavy but unbroken set)
2) 2-5 Ring muscle ups ‘or’ 5-7 pull-ups + 5-7 Dips (ring or bar)
3) 6-8 Strict handstand push-ups
—
Groups of 2-3 where possible, share a barbell and start on different stations.
WOD B
ONLY IF YOU WANT IT
Complete for time:
21-15-9 reps of:
Shoulder to overhead (135/95)
Toes to bar
—
Weight should be manageable to maintain intensity, rounds completed in 2-3 sets max.
ACCESSORY
3 tri-sets:
6-8/side Half kneeling “Filly press” @3,0,X,1
10-12 Lateral raises + 10-12 Rear delt flys (complete as an unbroken set)
15-20 GHD Sit-ups ‘or’ banded ab-mat sit-ups
-Rest 90 secs-
