* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Snatch: 2 sets of 1 @ 80%, 2 sets of 1 @ 85%, 2 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 2 sets of 1 @ 80%, 2 sets of 1 @ 85%, 2 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split.

3) 7 minute Up Ladder:

3 Hang Power Clean + Push Jerk 75/53

3 V-Ups

Extra Work:

4) Stiff Leg Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Focus for the movement should be positioning and stretch over weight.

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments