Warm-Up/ Activation/ Mobility:
1.) 10 min Roll Out
2a.) Rear Dealt Swim
2b.) “Mega” Lunge
2c.) Hollow/ Arch on Rig
Gymnastics/ Skill:
12 Minute EMOM
– 30 Hand Stand Hold
– 3 Bar MU or 6 Bar MU Transition to Lock Out
– 10 Band Assisted Pistols
Classic:
Jerk: 2r x 12 min EMOM @ 75%
Strength:
Close Grip Bench Press 5 x 5
WOD:
4 Sets: Every 3:30 min
500m Row
Accessory:
1a.) Strict Pull Ups: 3 x Max Reps
1b.) Bent Over Row: 3 x Max Reps
1c.) MB Push Ups: 3 x Max Reps