MONDAY, 1 August 2016
Warmup
Run 400M
5 Inchworms with push-up - Then:
• 3 sets:
1) Strict 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)
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) Press: 3 x 5
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 3 x 5 @ 70% HBBS 1RM
2) Press: 3 x 5 @ 70% Press 1RM
- Rest 1 minute between all sets.
WOD
5 rounds for time:
4 Clean & Jerks, 165/110#
200m Run
• Post time to comments
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CONDITIONING #2 (if added to Main Session, rest 20-30 minutes and perform last)
Run OR Row 5km
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