Mar 12, 2019

 

a) WARM UP:

6 minutes quality

  • 10 scap pullups
  • 10s handstand hold (or 3 kick up attempts)
  • 10 samson stretch
  • 10s static hold in the rings
b) STRENGTH:

  • 6X2 Weighted Pullups

superset with

  • Max strict handstand pushups (now you know how important working on them is )

(no kipping) Z press as sub

c) Specific Warm up

  • take 5 minutes to build up to working weight clean

WOD

12-9-6-6-9-12

  • Power Clean at (50%, 70% or 75%) of your 1RM clean
  • Ring Dips
Posted in WOD