| a) WARM UP:
2 Rounds (start with empty bar):
- 5 Jump and shrugs
- 5 Muscle Snatch
- 5 Snatch balance
- 5 Overhead Squats
- 5 Power Snatch
|
| b) STRENGTH:
Every 90s for 10 Rounds:
- 1 heaving snatch balance + 1 Squat Snatch
|
c) Specific Warm up
- Strict handstand pushup- 3-5 handstand pushups
- Strict ring dip 3-5 ring dips
- Strict chin up 3-5 Chin ups
- Farmers carry 1 length with working weight
WOD
5 Rounds for time
- 10 Strict Handstand pushups
- 10 Strict Ring Dips
- 10 Strict Chin ups
- 2 full lengths of the gym Farmers Carry
|
d) Extra:
- 6 Minutes of max rep curls with just the barbell
- 6 minutes of max reps overhead press with just the bar
|
