MONDAY June 26th

WARM UP

Then 3 to 4 Rounds or 10 min these warm up drills are essential to preparing you for the moments in the strength and workout.
*600 m run
Then
5 SHPT + 5 Reverse grip
5 OHS WITH 5 sec pause
5 SNATCH BALANCE
5 SOTS PRESS
5 RING ROW+5
RMU TRANSITION

 

STRENGTH
High Hang Snatch
5 x 3 reps 65-70% of 1RM Snatch
*Don’t drop the bar between reps! Focus on a good pull under the bar and receiving position!

WOD
TIME CAP Of 20 MIN
3 SETS of:
3 Rounds for time
5 Overhead Squat RX135/95. (80/115 Mod)
5 Muscle ups(JMU 10) (Pull-up 10 & 10 Dips)
PARTNER OR
*Rest 1:1 and REPEAT FOR A TOTAL OF 3 SETS. (9 rounds total). If the 3 rounds takes you 3 minutes, rest 3 minutes and go again, and repeat once more after that.

 

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