Training Week Sneak Peek

PreWOD Competitor:

A) Full Clean and Jerk – 5 singles 75% -90%, if things feel good, do more reps on the higher end of this range. If not, stay low.

B) Clean high pull – off the blocks at mid thigh – 5×5

Warm-up:
1 minute Wall Squats
2 minute
3 Goblet squats
3 lunges each leg
2 minutes
3 Back Squats
3 Behind the neck push press
3 Good morning
1 minute Wall Squats
1 minute hip circles and super dogs

Strength:
Front Squat – HS If a max is there take it. If not, take the recovery. NO GRINDING.

WOD: 13 minute Cap
5 muscleups
10 T2B
15 Pullups,
then –
3 Rounds for time:
15 Wall Balls 30/20
10 Power cleans 135/95
5 s2OH
then –
5 muscleups
10 T2B
15 Pullups

Cashout:
3 minute planks and side planks

Gymnastic Work:
A) 4 sets: 10 second HSPU Negative on 45lbs plates or higher – lower as slowly as possible, kick off the wall, rest, then go into second set. Be gutsy with the height here.
then
B) Work up to 1RM max height deficit strict HSPU
then
C) 3 sets max kipping HSPU at the height of B
then
D) 4 sets: Max handstand hold against wall rest 60s between sets

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