Warm-Up (2 Sets):
– 15 Prone Y
– 15 Banded Straight Arm Pull Down
– 20 sec. Rig Supported Squat (hold in seated position)
– 2 Laps Around gym
Dynamic Flex (PVC/ Barbell):
– “Kang” Squat to Press
– Hang Pull
– Tall Snatch
– Hang Snatch
– OHS
– Snatch Balance
Olympic:
1.) Snatch: 2×2 @60%, 2×2 @70%, 2x @75%, 2 x 1 @80%
Gymnastic:
1.) Strict Pull – Ups: Max Effort in 1 Min (you may come off bar – 1 min of work)
Rest 3:00
2.) Kipping Pull – Ups: Max Effort in 1:30 (same as #1)
3.) Hollow Hold + Arch Hold: 4 x 10 sec + 10 sec.
WOD:
7 Min AMRAP
– 40 KBS @ 53/35
– 30 Push Press @ 115/75
– 20 Box Jump
Accessory:
1a.) SA Farmers Carry: 3 x 50 yards
1b.) Mountain Climbers: 3 x 20
Recovery:
– Hip Flexor/ Lizard Stretch
– Standing Straddle
– Wall Calf