Workout of the Day

Fitness

A. 3 rounds for time of:
400m Run
20 Power Cleans (95/65lbs)
20 Pull-Ups
*20 minute time cap.

 

Competition

A. Barbell WOD

B. Muscle-Ups, 4 sets of 2-8 reps; rest 4 minutes
*During rest perform a 20m Handstand Walk and 5 pistol Squats on each leg. 

C. Every minute, on the minute for 10 minutes:
Minute 1 – 50 Double-Unders
Minute 2 – 10 Burpees + 10 Toes-to-Bar

D. “Fitness” WOD (115/75lbs)

 

Barbell

A. 20 minutes to work up to a Heavy Single
Full Snatch
*10-12 attempts

B. 20 minutes of Squats:
Works to a Max Back Squat
And/OR
Heavy Triple
1 x 3 @ 55%
1 x 3 @ 75%
1 x 3 @ 90%+

C. Accessory Work
1) 4 sets of: 1 Snatch Balance + 2 OHS
2) Working up to 1 OHS as close to or above your 1-RM Snatch

 

Skill

Warm-Up
1) General Wrist and Shoulder Prep
2) Activation and Movement Prep
Three sets of:
30 second Handstand
30 second Hollow Body Hold
30 second Front-to-Back Swing

Training
A. Handstand Hold, 4 sets of 30-45 seconds; rest 3 minutes
*During rest, perform 3-5 Pull-Ups (challenging variation)

B. L-Sit, 4 sets of 10-15 seconds; rest 3 minutes
*During rest, perform 5-10 Pull-Ups (kipping or Kip Swings)

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