WEDNESDAY, 20 July 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 WEIGHTLIFTING
1) Burgener Warm Up for the Clean
2) 5 sets: 1 Squat Clean + 2 Front Squats
INTERMEDIATE WEIGHTLIFTING
5 sets: 2 Clean High Pulls + 1 Squat Clean + 1 1&¼ Front Squat
@ 70% Clean 1RM
- Rest 1 minute between sets.
WOD
3 rounds for time:
20 Box Jumps, 24/20″
10 Strict Pull Ups
20 Kettlebell Swings, 24/16kg
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Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (alternating sets; if added to Main Session, perform between Clean Complex & Conditioning)
Front Squats: 5 x 3 @ 75% FS 1RM
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