DATE – Tuesday
Warm-up: 3min AMRAP (75% effort):
1/1, 2/2, 3/3…
Ball Slams 30/20
Burpees
Mobility: Band pull aparts and presses
WOD A) (15 min max)
3 sets of:
HSPU x 5-8 reps
Rest 30s
Tall Box jumps x 5 singles (3-5s rest between jumps) 75-85% max height only
Rest 30s
45-60s FLR (Rings or Floor)
Rest 60s
Tech the power clean, let experienced athletes start building up to working weight and practice muscle ups if needed.
WOD B)
10-8-6-4-2 reps of:
Muscle ups
Power Cleans (185/125lb)
(For athletes with minimal muscle-up volume, scale reps in half to: 5-4-3-2-1)
(or) WOD C)
12-10-8-6-4 reps of:
Strict pull-ups
Strict ring / or bar dips
Power Cleans (135/85)
