Wednesday, Aug 19

Warm-up

Run 400 meters

10 jumps from knees to feet

15-20 GHD sit-ups or abmat sit-ups

10 hip extensions

10 dumbbell deadlifts with medium weight

10 squat cleans with medium weight dumbbells

Practice muscle up transition (jumping muscle ups, bar muscle ups, etc)

Lift

Power Clean

3 x 40% of 1RM

3 x 50% of 1 RM

3 x 65 % of 1RM

 

WOD

Three rounds for time:

15 Dumbbell Power Cleans

5 Muscle-ups (bar or ring)

 

L1- choose weight/mods

L2- 35/25lbs

L3- 50/35lbs

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