Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Weightlifting
Every 2 mins x 6 sets: Power Clean + Hang Power Clean
6 x 1 + 2 reps
Start at 75% 1RM hang power clean and build over the 6 sets.
Every 2:30 mins x 4 sets: Pause Front Squats
2 x 2 reps @ 75%
2 x 2 reps @ 80%
Pause 2 secs in the hole on each rep.
WOD
AMRAP 16
16 / 12 cal Row
12 Burpee Box Jump Overs
16 Single Arm Dumbbell Hang Clean & Jerks
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Skill Work
Choose 1
1-2-3-4-5-4-3-2-1 Unbroken Ring Muscle-ups
1-2-3-4-5-4-3-2-1 Unbroken Chest-to-bar Pull-ups
Accessory Work
3 rounds for quality of:
10 L/10 R Single Leg Box Step Downs, 24/20 in
30 secs. Wall Sit
L 45 secs/R 45 secs Couch Stretch
Single Leg Box Step Downs- tempo reps
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