Weightlifting
Every 3 mins x 5 sets: Snatch Balance + Overhead Squats
5 x (2 + 2) reps @ 85 - 90%
Focus on a strong drive under the barbell, pressing up through your lats and elbows throughout the entire complex. Fast feet and landing shoulder width apart.
Every 3 mins x 4 sets: Bench Press
1 x 12 reps @ 60%
1 x 9 reps @ 65%
1 x 7 reps @ 70%
1 x 5 reps @ 75%
WOD
8 Rounds for Time
5 Bar Muscle-ups / Pull ups (scaled)
10 Kipping Handstand Push-ups
15 Wall Balls, 20/14 lbs
Accessory Work
For quality:
4 rounds of:
10 Chest Supported Rows, pick load
16 Gorilla Rows, pick load
Rest 1:30 mins
-- then --
4 rounds of:
20 Reverse Barbell Wrist Curls, 45/35 lbs
Plate Pinch, pick load, 30 secs
Rest 1:30 mins
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