Gymnastics:
12xEMOM:
Even: 3x Muscle Up
Odd: 2x Rope Climbs or 1x Legless Rope Climb
WOD:
5 Rounds:
20FT Front Rack Lunge (135/95#)
15x Shoulder-to-Overhead (135/95#)
ADVANCED: Axle Bar or OH Carry
Weightlifting:
1RM High Bar Back Squats w/Belt – 6sec Pause, then 80% x2
Snatch (High Blocks- Bar at Pockets)@60%+ (8x1) EMOM. Working Up. Heavy. No Misses.
Clean (High Blocks-Bar at Pockets)@60%+ (8x1) EMOM. Working Up. Heavy. No Misses.
3-Position Snatch Deadlift (2in Off Ground, Above Knee, Hip) (8x2) HAP
3RM Push Press, then 90% (2x3)
UMI2:
Neutral Grip Pull Ups (3xSubmaximal)
Push Ups w/Sling Shot (3xSubmaximal)
Russian KB Swings (3x10)
Mobility
Recent Comments