We will be doing the WOD and #Deadlift STRENGTH
4 Strict Pullups *Scale to Pullups or Ring Row (2 sec Hold) Rx+1 Rope Climb
4 Strict Handstand Push-ups *Scale to Handstand Pushups/Inverted HSPU or Strict DB Press
6 Alternating Dumbbell Snatches 50/35lbs Rx+ (70/50)
Target Time: 10 min
Cap Time: 18 min
Work to a Heavy Single in 10 min (Same 10 mins as Push Press)
Work to a Heavy Single in 10 min.
#Power clean and jerk :
– 3 sets @ 80-85% 1RM Power Clean.
*Rest 60-90 seconds between sets*
#Power Clean + Jerk + power clean:
– (1+1+1) x 3 working sets @ 75-80% 1RM Power Clean
– 5,4,3,2,1. Work up to a Heavy Single.
* rest 60-90 seconds between sets *
OPTIONAL 2nd WOD:
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes