Workout of the Day

10 min EMOM
-3 pull ups
-3 dips

* CHANGE IN THE PLAN FOR THOSE WHO ARE STRUGGLING WITH PULL UPS
If you don’t have a strict pull up yet: for the first 25 seconds of each round, hang with your chin above the bar for as long as you can. Then come down in a single negative. Let’s start with palms facing toward the face.

IF you have at least one strict pull up, then proceed according to the pull up chart depending on your work capacity for the 10 minute period

*Remember if you have achieved a muscle up then this trumps the pull ups and dips.

WOD:
-400m walking lunge
Rest as needed along the way

10 min EMOM
-1 clean from the hang
-1 clean from the floor
*all cleans are full squat.
* Increase weight with rounds
*Aim for high hang clean (hip). As weight gets heavier, you can move toward top of the knee cap as a starting point.

Complete for time:
-30 hang power cleans (185/125lbs)
-800m run
-20 front squats
-800m run
-10 squat cleans
-800m run

4 rounds:
-1st min: 200m run
-2nd min: 10 kb snatches (53/35lbs) each arm : 20 total
-3rd min: amrap wall balls (20/14lbs)
-4th min: box overs (24/20in)
-rest 1 minute-

3 rounds for time of:
-Row 50 calories
-150 double-unders
-50 walking lunges

4R by feel
-5 Behind Neck Snatch Grip Push Press
-1 Overhead Squat

Then:
5R
-2 overhead squat-work up to heavy set of 2

Then:
5R
-5 back squat-work up to a heavy set of 5

Then

4R
-8 single leg romanian KB deadlifts each leg
– 3 to 6 weighted pull-ups (scale to strict)