Activation Prep
6-8 min
1:00 Cardio your choise (easy to mod)
10 Hang Scap Retr + 5 Kip to Swing
5-10 Push Ups
Then
5 Burpee Pull Ups
WOD – Strength
A.2
Squat Cleans + Push Jerk 1×1
*build up to a heavy Squat Clean + Push Jerk in 10 min
A.3
3 set á 2 Position Pause Clean DL
*all lifts at 95-100% 1 RM Clean
*you will pause for 2s at just above the ground and mid thigh and power position
*remember to pause on the way up and DOWN.
*use straps!
WOD – Metcon
B.
– RX –
4 Sets: (1 set every 3 min 30s)
14/11 Cal Echo Bike OR 24/19 cal Row
7 Bar Muscle Ups
14/11 cal Echo Bike OR 24/19cal Row
TC each set 3:00
Taget Time 2:30
– scale –
4 Sets: (1 set every 3 min 30s)
12/9 Cal Echo Bike OR 20/16 cal Row
5 Bar Muscle Ups
12/9 cal Echo Bike OR 20/16cal Row
TC each set 3:00
Taget Time 2:30
*sub BMU to 5 Burpee Pull Ups