Warm Up
3 rounds for quality of:
Run, 2 mins
Dead Hang, 20 secs
20 Lateral Line Hops
6 Bamboo Bar Overhead Squats
3 Tall Box Jumps (landing with straight legs)
Weightlifting
I. Every 2 mins x 4 sets: High Hang Snatch
4 x 2 reps @ pick load
II. Every 3 mins x 4 sets: Overhead Squats
1 x 10 reps @ 60%
1 x 8 reps @ 70%
1 x 8 reps @ 75%
1 x 8 reps @ 80%
III. Every 1:30 mins x 6 sets:
6 x 1 Power Clean + 1 Hang Power Clean, pick load
WOD
For Time
27 Squat Cleans
15 Bar Muscle-ups
100 Double Unders
21 Squat Cleans
12 Bar Muscle-ups
100 Double Unders
15 Squat Cleans
9 Bar Muscle-ups
100 Double Unders
9 Squat Cleans
6 Bar Muscle-ups
100 Double Unders
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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