Monday, June 22

Warm-up

Tabata Row for Cals

Samson stretch – both sides 30 seconds each

10 ring swings

10 ring pull-ups

10 ring dips

Practice muscle-up transition

5 OHS with PVC

5 pressing snatch bal with PVC

5 heaving snatch bal with PVC

5 snatch bal with PVC

Oly technique practice

Heaving /Snatch balance

3 reps with empty bar of Heaving Snatch balance

2 sets x 3 reps with Empty bar of Snatch balalnce

2 sets x 3 reps @ 50% 1 rep max Snatch or Snatch balance

WOD

3 Rounds for time:

Run 400 meters

5 Ring Muscle-ups

20 Jumping Alternating Lunges

 

L1- choose modifications

L2- Rx’d

L3- L3- 20lb weight vest plus strict muscle-ups

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