Monday, June 1

Warm-up

400 meter run

1 minute at bottom of squat wide stance

10 air squats

10 wall-ball

Burgener wam-up clean grip with thruster (PVC)

10 pull-ups

10 push-ups

Practice bar muscle-up technique

 

Wendler lift and Oly Lift Technique:

Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.

*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.

 

Squat 5×65%, 5×75%, 5×85%

 

WOD

AMRAP 10 mins of:

5 bar muscle-ups

10 Thrusters

 

L1 – choose mods and weight

L2 – 95/65lbs

L3 – 135/95 lbs

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s