Workout of the Day

Fitness

DT
5 rounds for time of:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Push Jerks

 

Competition

A. Barbell WOD

B. Skill
Muscle-Ups, 5 sets of 2-8 reps; rest 4 minutes
*During rest, perform 3-5 Strict Handstand Pushups (challenging variation)

C. Heavy DT
5 rounds for time of:
12 Deadlifts (205/145lbs)
9 Hang Power Cleans
6 Push Jerks

 

Barbell

A. 10 minutes movement prep/warm-up:
3 Snatch Balance @ moderate weight
*Last rep paused at bottom for 3 seconds. 

B. 20-30 minutes of Snatch
Aiming for 5 singles @ 80-82 with no missed – Full Snatch

C. 15 minutes working up to a Heavy Single
Overhead Squat 

 

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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