* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Snatch: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2  sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles.

2) Clean and Jerk: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2  sets of 1 @ 75%

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

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

4a) AQAP:

10 Muscle-ups

30 Wall Balls 30/20

Then…3 rounds of…

10 Power Snatch 95/65

10 Overhead Alternating Lunges 95/65

Then…

30 Wall Balls 30/20

Rest 10 minutes

4b) AQAP:

10 Deficit HSPU (Paralette Head to Floor)

30 Bar Facing Burpees

Then…3 rounds of…

10 Power Cleans 135/95

10 Front Squats 135/95

Then…

30 Bar Facing Burpees

Rest 5 minutes

4c) AQAP:

50 Toes-to-bar

Keep track of total sets to complete

5) Romanian Deadlifts: 5 sets of 4 @ 66% of 1RM Clean

Warm-up as needed. Rest 90-120 seconds between sets.

6) Skull Crushers: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=xS6NTz3qXNw

After programming the standing triple jump yesterday, I looked at some videos on Youtube and thought this was pretty damn amazing to watch.