WORKOUT OF THE DAY, JULY 16TH 2021

WOD:

#summer breeze

2 Sets:
21 Chest to bar pull ups *Scale to Pullups/Ring Rows or Barbell Row
21 Thrusters (95/65)
15 Chest to bar pull ups
15 Thrusters (95/65)
-straight into-
9 Bar Muscle ups *Scale to Burpee Pullups
9 Thrusters (135/95)
6 Bar Muscle ups
6 Thrusters (135/95)
3 Bar Muscle ups
3 Thrusters (135/95)
-Rest 1:1 b/t sets-

Time Cap: 13 min

COMPETITOR VERSION:

2 Sets:
21 Chest to bar pull ups
21 Thrusters (115/80)
15 Chest to bar pull ups
15 Thrusters (115/80)
-straight into-
9 Bar Muscle ups
9 Thrusters (165/110)
6 Bar Muscle ups
6 Thrusters (165/110)
3 Bar Muscle ups
3 Thrusters (165/110)
-Rest 1:1 b/t sets-

ACCESSORY:

Double DB Row
2 sets: 10-12 reps; increasing weight across sets.

Single Arm DB Row
2 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other surface.

Standing Alt. DB Curl + Double DB Standing Curl
2-3 sets: 5 alt. reps (each side) + 5 double DB reps

Standing Barbell Bicep Curls
2-3 sets: 10-12 reps. Keep weight on the light to moderate side

STRENGTH:

#jerks

3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.

#cleans

1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.

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