DATE – Sunday – STRENGTH
Warm-up/Mobility:
WOD A)
7 x (2-Position Clean + 1 Jerk)
Rest 60-90s between sets
Position 1 is from the floor, Position 2 (without dropping the bar) is the low-hang approximately 2″ from the floor. The 1 jerk comes after the 2nd clean.
WOD B)
4 rounds:
B1) Weighted static dips x 6-8
B2) Bulgarian split squat 6-8/leg (using 2 Kettlebells)
B2) GHD Sit-ups x 12-15
Rotate through resting 45-60 seconds between movements
DATE – Sunday – WOD
Warm-up:
(For those not in the strength class) – 3 rounds of ”Cindy”
Mobility:
Banded shoulder stretches
Muscle up progressions and tech work
KB snatch practice and tech work
WOD A)
6 muscle ups
16 kettlebell snatches (8R / 8L) (24/16kg)
5 muscle ups
14 kettlebell snatches
4 muscle ups
12 kettlebell snatches
3 muscle ups
2 muscle ups
8 kettlebell snatches
1 muscle up
(Muscle up substitution will be double # of MU’s of challenging ring rows and ring dips)
