-50 jumping alternating lunges,
-50 pull-ups *
-50 push presses, 95/65
-50 hipextensions
-50 burpees
Scale pull ups to a manageable workload. Do not end up doing 50negatives. You can do 50 singles as long as you can do the movement smoothly. Donot do 50 struggle-ups.
If doing ring rows, instead of pull ups, be careful of the volumehere. Perform only good reps. Rest if you get so tired that your chest cannotcome past the rings or your body sags.
Warmup will include Turkish Get Up – please review if you need a refresher.
3R
-Suitcasecarry 100m
-Waiters walk 50m
Try to switchsides so each arm carries weight for the same distance each round
WOD 2
-100 double unders
-50 sit-ups
-20 db snatch (60/40)
-80 double unders
-40 sit-ups
-16 db snatch (60/40)
-60 double unders
-30 sit-ups
-12 db snatch (60/40)
-40 double unders
-20 sit-ups
-8 db snatch(60/40)
-20 double unders
-10 sit-ups
-4 db snatch (60/40)
Push Press 5×3 reps
Work up to a heavy triple
8 min EMOM
-clean from high hang
-clean from top of knee cap
-clean from below knee cap
GRACE
30 reps for time of:
– Clean & Jerk 135/95
Time Cap: 10min