Friday, July 8th, 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 5
2) Power Clean: 3 x 5
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 4 x 2 @ 85% HBBS 1RM
2) Power Snatch: 3 x 3 @ 70% Snatch 1RM
- Rest 1 minute between all sets.
WOD
3 Rounds for Time:
20 Hand Release Push Ups
40 Air Squats
Run 200m
• Post time to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (alternating sets; if added to Main Session, perform after Conditioning)
1a) Strict Pull Ups: 3 X Max Effort – rest 60 sec.
1b) Strict Tempo GH Raise: 3 x 10 – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
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