Feb 25, 2019

 

a) WARM UP:

2 Rounds:

  • 10 banded pull aparts
  • 10 banded overhead squats
  • 10 beat swings
  • 10 calories on the bike
b) STRENGTH:

Overhead Squat:

  • 3 Sets of 4 @ 75%
c) Specific Warm up

  • Power Clean – 10 hang power cleans – 5 with 50% working weight
  • Pull up -10 Beat swings, 5 pullups
  • Deadlift – 10 with empty bar, 5 with 50% working weight

WOD:

15 Minute AMRAP  – Team of 2: Synchronized reps 

  • 3 Power Cleans (95/65, 135/95, 165/115)
  • 6 Pull ups
  • 9 Deadlifts

Rest 2 Minutes

2 minute AMRAP:

  • Over the rig wall balls
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