Warm-Up:
3 Rounds:
2 Ring HSPU's
4 Clapping Pull-ups (chin over bar)
Run 200m
2 Ring HSPU's
4 Clapping Pull-ups (chin over bar)
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"Fight Gone Bad" Nice spirit fingers Hollywood |
Dynamic Warm-up
WODs:
Strength:
Press: 75% x 5, 85% x 3, 95% x 1+
Power Clean & Jerk: 3, 2, 1, 1, 1 (Technique!)
Power Clean & Jerk: 3, 2, 1, 1, 1 (Technique!)
MetCon:
21, 15 9 Reps for Time:
Front Squat (135# or 155#)
CTB Pull-ups
Rest 1 min, then:
Max reps unbroken HSPU's
Front Squat (135# or 155#)
CTB Pull-ups
Rest 1 min, then:
Max reps unbroken HSPU's
Endurance: Keep pace within 5s on each round, 90s rest between
Run: 5 x 800m
Row: 5x1000m
Row: 5x1000m
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