WARM UP – MOBILITY
Skipping + Dynamic joint warm-ups and stretches
Tech: Power cleans + Beat swings / Kipping pull-up review
WOD A
17 mins to build to a heavy single or new 1RM power clean
*Power Clean x 1*
WOD B
*Power Punch*
Complete 3 rounds for total reps: (15 mins)
60s AMRAP: Doubleunders (Every 5 DU = 1 rep)
60s AMRAP: Power Cleans (135/95) / (185/125) / 205/145)
60s AMRAP: Pull-ups / Chest to bar pull-ups / Bar muscle-ups
-Rest 2 min between rounds-
– – –
Partner up to share a barbell and stagger P2 by 2 mins
Rx: Barbell gets heavier each round. Scale 3 weights down or keep the same working weight
Rx: Gymnastics changes each round, scale to 2-3 different pull-up progressions or keep the same variation.
ACCESSORY
2-3 rounds: rest as needed
12-15 Wide grip lat pull downs
15-20 GHD Sit-ups (or anchored weighted sit-ups )
25-30 Banded good mornings
